Healthy Snacks: Curried Bean Dip

I’m still in holiday snack withdrawl modeā€¦ craving nibbles of salty, sweet, chewy-crunchy things from noon until bedtime. I’ve sourced out a few of my favorite healthy munchies to wean myself off the junk food habit this spicy-sweet curried kidney bean dip is right up my alley. More interesting and substantial than the usual hummus, it’s quick to whiz together and delicious with anything from fresh veggies to baked pita chips or the end of the cracker box. It gets even better after a few days in the fridge.

Curried Kidney Bean Dip

Adapted from Nigella Lawson, by way of Everybody Likes Sandwiches

2 Tbsp canola or olive oil or butter (or half & half)
1 onion, finely diced
4 garlic cloves, minced
2 Tbsp curry paste or powder
1 Tbsp tomato paste
pinch salt
1 19 oz (540 mL) can kidney beans, drained & rinsed
1 Tbsp maple syrup or brown sugar
a squirt of sriracha
juice & zest of 1 lemon

In a small skillet, heat a drizzle of oil and saute onion and garlic for 4-5 minutes, until soft. Stir in the curry paste, tomato paste and salt and cook another minute, then stir in the beans and heat through.

Add the maple syrup, sriracha, lemon juice and zest, stir and remove from heat. Using a potato masher, mash the beans well, or puree in a food processor or blender. Cool and serve with tortilla chips, crackers or veggies. If you like, refrigerate and eat the next day it’s even better that way. Makes about 2 cups.

Article Posted 5 years Ago

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