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Spicy bean dip
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Prep Time:
30 minutes
Cook Time:
10 minutes
Total Time:
40 minutes
Spicy bean dip: perfect for dunking fresh veggies for a nutritious snack anytime!
Ingredients:
  • 1 small red onion, finely chopped
  • 2 long red chillies, finely chopped
  • 2 x 300g cans red kidney beans, drained, rinsed
  • 3 large tomatoes, chopped
  • 115g fresh baby corn
  • 1/2 bunch (8) baby (Dutch) carrots, trimmed, peeled
  • 1 bunch asparagus, trimmed
  • 1 large red capsicum, thickly sliced
  • reduced-fat no-added-salt corn chips, to serve
Instructions:
  • In a large saucepan over medium-high heat, heat oil. Add onion and garlic, and cook for 5 minutes until onion softens. Stir in chili and cook for 1 minute until fragrant.
  • Combine beans, tomato, tomato paste, and 2/3 cup of cold water in a pot and bring to a boil. Lower the heat to medium-low and simmer for 8 to 10 minutes until slightly thickened. Remove from heat and let it stand for 15 minutes before serving.
  • While the veggies are boiling in salted water, cook the corn, carrots, and asparagus until tender, about 5 minutes. Drain and cool them off under cold running water. Slice the corn and carrots in half lengthwise. Combine the vegetables with capsicum in a snap-lock bag.
  • Transfer half of the bean mixture into a food processor and blend until nearly smooth. Combine the processed mixture with the remaining beans and stir well. Store in an airtight container in the refrigerator.

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