Saturday, June 28, 2014

Low Calorie Red Kidney Bean dip

Low Calorie Red Kidney Bean dip 

There are times when you thank the Creator for giving you so many culinary options. You want to not fry have low calorie healthy food well its all out there all you need to do is try a little bit.

I often read articles on healthy dip. You see I love snacking especially when reading a book or watching a movie and these two hobbies take up all my free time so when I went on a low calorie healthy diet it was difficult to snack. There is always that apple you can munch on or the almonds but I am sure many of you would relate to that want to dip something in a delicious dip for complete satisfaction.

I remembered having seen Red Kidney Bean dip as a healthy dip. I checked again and that is where it posed a problem. I live in Calcutta in India and Avocado is not one of the local fruits you get here and my principle is to go as local as possible - saves money and its readily available. So I created a very basic recipe and well I would say I am all happy because I did not really create a scientific machine. I just used the usual basic ingredients but in a very healthy way.

Before I give the recipe I have to say that 1 serving of kidney beans equals to half a cup of cooked beans and that has 86 calories even when cooked with salt. I added tomatoes and onions and so that makes it a low calorie dip.

So here you go with the recipe :-

1 small cup (which holds 200ml liquid) of dry red kidney beans soaked overnight
3 cups of water
Salt as per taste
2 to 3 medium sized tomatoes
3 medium sized onions
4 cloves of garlic (the big cloves ) else use  use 6 to 7 cloves
1/2 tsp cayenne pepper or as hot as you want it to be
1 tsp dried oregano
2 tsp Olive oil
1/2 tsp Extra Virgin Olive Oil
2 tsp freshly squeezed lemon juice

Simply soak the kidney beans overnight. Now cook them in a pressure cooker to save fuel  and quickening the process . Put the pressure cooker on low heat and let the whistle build up very slowly. This makes sure you cook it well without wasting fuel . Now peel chop drizzle olive oil and bake the tomatoes, onion and garlic at 220 C preheated oven for 60 minutes.

Once the bans are well cooked spread them out to cool them and then once you have baked the vegetables simply cool everything add them to the blender with the kidney beans, oregano, salt , cayenne pepper and blend away . Add 1 tsp extra virgin olive oil and the squeeze of lemon juice and enjoy 1/2 cup of this deliciousness without feeling guilty. 1/2 cup = 1 serving = approximately 116 calorie. Serve it with baked tortillas or baked papads (dried lentil discs) or if you have stale chapati dry roast it till its crisp and it makes for a healthy snack.

P.S. I have to mention a very special lady who runs this beautiful blog which gives you plenty of ideas on healthy food. Do check her blog Simply Vegetarian


  1. Manjari,
    This is a gorgeous recipe. So many flavors going on. Grilled and boiled and aha! I surely am going to try this recipe. Meanwhile, I am going to share it with my audience on FB if okay with you :). I am sure everybody is going to love it.
    Have a great weekend!
    Sonal @ simplyvegetarian777

  2. Thank-you Triveni :) Please go ahead and share it