Easy dips like my Red Kidney Bean Dip are fantastic recipes to have in your repertoire. Not only do they take just minutes to prepare, but they are also delicious. Ideal for when you’re short on time, have people arrive unexpectedly or are just after a tasty and quick to prepare snack. This dip is full of flavour and so satisfying.
Why we love this recipe:
Canned beans are a pantry staple, and we always like to have them on hand. They last for so long and can be used in so many delicious ways.
One of our favourite things to do with a can of beans is turn it into a delicious, creamy dip.
It takes just a few minutes to prepare, and you have a delicious appetiser. Ideal if you’re in a hurry, hungry for a snack or have friends arrive unexpectedly!
This healthy bean dip is both vegan and gluten-free, so suitable for many dietary requirements.
What are Red Kidney Beans?
The red kidney bean is a type of common bean, which gets its name from the shape and colour of the bean resembling a kidney.
Aside from tasting delicious, these beans are a good source of protein and fibre. They also contain a variety of vitamins and minerals.
The creamy texture of the bean makes it perfect to use in this dip – they give the dip a luscious texture, without the addition of any dairy products.
I use these ingredients:
Canned Red Kidney Beans – drain well and rinse before blending.
Sea salt and black pepper – we recommend sea salt flakes and freshly ground black pepper for maximum flavour.
Extra Virgin Olive Oil – with such simple ingredients, we recommend a good quality oil to optimise the flavour of the overall dip.
Garlic – use a small garlic clove (not garlic powder or from a jar)
Step by Step Instructions:
Get your chips or veggies ready, as this dip takes no time at all to prepare!
- Drain your kidney beans and rinse well.
- Add your kidney beans, garlic, salt, pepper and olive oil to a blender or food processor.
- Blend until the beans are a smooth consistency. Scrape down the bowl if necessary. If your dip is too thick for your liking, add a little water to achieve the desired consistency.
- Garnish the dip with chopped parsley and fresh chilli and a drizzle of olive oil.
Tips for Success and FAQS:
This is such a simple recipe, with very few ingredients. As such, I recommend using good quality ingredients. Extra Virgin Olive Oil adds a lovely depth of flavour to the dip, and sea salt flakes and freshly ground black pepper season the dip beautifully. My preference is to use either organic canned red kidney beans (as I have done in this recipe) or soak my own, if time permits.
This dip will keep in the fridge for three days, so can be made in advance. Allow the dip to come to room temperature before serving, and only drizzle with olive oil and garnish when you are ready to consume.
Yes, you can. We have also tried this recipe with Black Beans and Borlotti Beans, and both were delicious.
This recipe will also work with other beans, but if you’re looking for a recipe with chickpeas, I would recommend our Easy Hummus. We also have a delicious Cannellini Bean Dip you may wish to try.
Absolutely! You’ll just need to factor in additional time to soak and cook your beans.
More delicious Dip Recipes:
We are a huge fan of dips! Here are some more of our favourite recipes:
- Avocado, Yoghurt and Mint Dip
- Tuna and Cannellini Bean Dip
- Caramelised Onion Dip
- Green Goddess Dip
- Simple Tuna Dip
- Pea and Mint Dip
- Smoked Salmon Pate
- Roasted Capsicum Pesto
- Whipped Feta
- Roasted Carrot Hummus
- Baba Ganoush
For easy entertaining, why not make a dip platter when you next have friends or family over? Pick three or four dips that are different in colour and taste and you will be in for a treat!
I like to serve this Healthy Red Kidney Bean Dip with some Mixed Seed Crackers or grilled bread which has been brushed with a little olive oil, and some vegetable sticks.
It is also delicious as part of a Mexican feast, with some corn chips, salsa and guacamole!
I do hope you’ll give this delicious Red Kidney Bean Dip a try. Let me know in the comments below if you do!
Alex xx
Red Kidney Bean Dip
Recipe Measurements:
For accuracy, when weights are provided, we recommend weighing your ingredients. This will produce the best results.
Ingredients
- 435 g can of red kidney beans See Note 1
- 1 small garlic clove
- 3 tablespoon extra virgin olive oil See Note 2
- sea salt and black pepper to taste
- fresh parsley to garnish
- long red chilli to garnish (optional)
Instructions
- Drain your kidney beans and rinse well.
- Add your kidney beans, garlic, salt, pepper and olive oil to a blender or food processor.
- Blend until the beans are a smooth consistency. Scrape down the bowl if necessary. If your dip is too thick for your liking, add a little water to achieve the desired consistency.
- Garnish the dip with chopped parsley and fresh chilli and a drizzle of olive oil.
Notes
- I use a can of red kidney beans for this recipe, which I rinse and drain well. You can also use dried beans which you have soaked and cooked.
- I love the depth of flavour the Extra Virgin Olive Oil gives to this dip. Although optional, I like to drizzle a little extra oil as a garnish.
Nutrition Estimate:
Nutritional Disclaimer:
The nutritional information is an estimate only, and is derived from online calculators. For accurate results, we recommend calculating the nutritional information based on the ingredients and brands you use.
Nart
This dip is amazing, Alexandra!
Alexandra
Thank you so much!
stephanie
So yummy and full of flavor. I love this bean dip!!
Alexandra
Thanks, Stephanie!
Roxana
So easy and flavorful.
Alexandra
Hi Roxana – thank you!
Anjali
I loved how easy this dip was to make – it was a nice change from making hummus at home!
Alexandra
Thank you Anjali, I am so pleased that you like the recipe. I love that it is so quickly and easily made – and what’s more, it’s a healthy snack!! 🙂
Emily Liao
This red bean dip was surprisingly so delicious! The garlic, chili, and parsley were the perfect touches to add richness to this.
Alexandra
Thank you so much Emily for the lovely comments, I am delighted that you enjoyed the dip. 🙂
Dawn @ Words Of Deliciousness
I love all kinds of beans, so this recipe would be for me. Sounds delicious!!
Alexandra
Hi Dawn, I love the versatility of canned beans. I always keep a variety on hand as there are so many ways to use them. If you try the dip I hope that you enjoy it. 🙂
Dawn - Girl Heart Food
Love that you used red kidney beans here! I love bean dips and this looks like a must try! Perfect for this upcoming weekend to snack on 🙂
Alexandra
The kidney beans are great for a change Dawn. It’s a very nutritious dip and it’s always great to have something healthy to snack on. Enjoy! 🙂
Katerina | Once a Foodie
I love the colour and simplicity of this dip recipe, Alex! I mean, who doesn’t have a can of beans in their pantry? My kids love dips and this is going straight on the “to make” list. Thanks so much for the inspiration!
Alexandra
Exactly Katerina, I always have cans of beans on hand and it’s great to have a dip which is so easy to make and is a healthy snack. 🙂
marcie
I’ve never made a dip out of kidney beans, but I love the idea! They have so much flavor and the color is so nice too!
Alexandra
Hi Marcie, it’s a great recipe to make from simple, store cupboard ingredients. The bonus is – it’s a healthy snack!! 🙂 🙂
Dawn - Girl Heart Food
I love any type of bean dip so I’m all over this! Just in time for the weekend too 🙂 Pass the chips!
Alexandra
I’m with you Dawn, we have a long weekend so I shall certainly be making this dip – and I’ll definitely serve with chips!! 🙂 🙂
Courtney | Love & Good Stuff
Easy, delicious, and made from pantry ingredients. Recipes like this are gold.
Alexandra
Hi Courtney, I love recipes which are quickly and easily prepared from store cupboard ingredients. This one has been a life-saver on several occasions!! 🙂 🙂
Christie
This dip sounds so delicious and what a great way to get in some extra fiber with the beans!
Alexandra
Isn’t it great Christie to have a snack food which is healthy? And it’s so quickly and easily made from store cupboard ingredients. Win-win! 🙂
Leanne
I always have canned beans on hand too, and mostly use them in dips like this! I often go for white or black bean dips, and I’ve never made a red kidney bean dip. I have some in my pantry so I’ll have to give it a try!
Alexandra
I love dishes which can be quickly and easily made from store cupboard ingredients. I do hope that you enjoy this dip Leanne. 🙂
Bhawana
Red kidney bean dip looks superb, m sure having canned beans it is so easy n quick to make. Love that red chili :).
Alexandra
Thank you for the lovely comments Bhawana. The red chilli is optional, but I like to serve a little extra on the side!! 🙂
Jamie
I can’t believe how easy and delicious this was to make! I had a few cans of kidney beans in my pantry and this was a great use for them! Simple and tasty!
Alexandra
Jamie, I am delighted to hear that you enjoyed the dip. Thank you for letting me know. 🙂
David @ Spiced
What a cool recipe, Alex! I make a black bean dip that’s kinda similar to this one, but I’m totally intrigued by using kidney beans here. Not only does the dip look cool, but I’m sure it’s delicious, too. It’s hard to beat a good dip! This is an easy side dish that’s perfect for snacking!
Alexandra
Hi David, I also like a black bean dip. In fact, all varieties work very well. I love how quick and easy it is to make from store cupboard ingredients. And, it’s a healthy dip!!! 🙂