South-of-the-Border Bean Dip


South-of-the-Border Bean Dip

EDR South of the Border Bean Dip
4 tablespoons
10 Min

Turn those cans of beans into a crowd-pleasing dip with the zest of fresh veggies that any party-goer is sure to be a fan of! We're sure this South-of-the-Border Bean Dip will become one of your new favorite diabetic appetizer recipes!

What You'll Need

  • 2 (15-1/2-ounce) cans pinto beans, rinsed and drained, divided
  • 1 cup salsa, divided (see note)
  • 1 teaspoon canola oil
  • 1 onion, finely chopped
  • 1 green bell pepper, finely chopped
  • 3 cloves garlic, minced
  • 1 tablespoon dried cilantro*
  • 2 teaspoons ground cumin*
  • 3/4 teaspoon salt
  • 1/2 cup (2 ounces) shredded Cheddar cheese
  • 1 tomato, chopped

What to Do

  1. In a blender or food processor, combine 1 can of beans and 1/4 cup salsa; blend or process until smooth.

  2. In a large nonstick skillet, heat the oil over medium heat and sauté the onion, bell pepper, and garlic for 5 to 7 minutes, or until tender. Add the bean mixture, cilantro, cumin, salt, and the remaining can of beans and 3/4 cup salsa; mix well. Bring to a boil, reduce the heat to low, and simmer for 5 minutes, stirring frequently.

  3. Pour the mixture into a shallow serving dish, top with Cheddar cheese and tomato, and serve warm.



  • To make this a gluten-free recipe, use seasonings with no added starch from a gluten-containing source.
  • This crowd-pleaser can be as mild or as spicy as you like. Just use your preferred intensity of salsa and serve with a variety of dippers like low-fat tortilla chips and flat bread--it's up to you!


Nutritional InformationShow More

Servings Per Recipe: 14

  • Amount Per Serving % Daily Value *
  • Calories 76
  • Calories from Fat 16
  • Total Fat 1.8g 3 %
  • Saturated Fat 0.9g 4 %
  • Trans Fat 0.0g 0 %
  • Protein 4.6g 9 %
  • Amount Per Serving % Daily Value *
  • Cholesterol 4.2mg 1 %
  • Sodium 393mg 16 %
  • Total Carbohydrates 11g 4 %
  • Dietary Fiber 3.1g 13 %
  • Sugars 1.6g 0 %

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