This recipe for 3 bean party dip is fresh and tasty any time of year. Whether you are watching the Superbowl, a girls' night out, or even a family picnic. Made with whole beans and other tasty ingredients much like a bean salad but served with tortilla chips.
A great heathy recipe this 3 bean party dip is perfect for a game day treat or can easily be served as a side dish. I originally tried this from a good friend who uses bottled salad dressing and some different spices to make this dip.
However, I really like making my own dressings and decided to try and create something similar with fresh dressing and my favorite spices.
What's in the Recipe
The majority of the recipe is beans that are whole and not smashed or refried as you might think when you hear the words, "bean dip." That makes it super satisfying as far as a dip goes. The beans are full of fiber and protein so you don't feel bad about eating a few or several.
It's tasty enough that your family and friends won't even think that it's healthy. The best part is that it works well during the cold months during football season as well as a yummy appetizer at a summer picnic.
You can also eat the leftovers for lunch as this recipe works great as a bean salad side dish.
Bean Dip Options
You can use different beans. I think kidney and lima beans have an unusual texture that some people don't like. However, great northern beans, navy beans, or red beans would work. The choice is yours to try.
How to Serve the Dip
Scoop-style tortilla chips are perfect with this dip, however, you could also use crostini or freshly sliced bread rounds. Anything with weight that can hold this crunchy and chunky dip.
Finally, since you are using whole beans I feel that this dip holds up for several days in the fridge. So if you are lucky enough to have some leftover you can continue to eat it day after day.
3 Bean Party Dip
Here's a healthy and tasty 3 bean party dip that everyone will love. Tastes even better a day later.
Ingredients
- 1 can black beans, rinsed and drained
- 1 can pinto beans, rinsed and drained
- 1 can chick peas, rinsed and drained
- 1 cup corn
- 1/2 c red onion finely diced
- 1/4 c fresh cilantro chopped, can substitute flat leaf parsley or basil
Dressing
- 1/4 c Mayonnaise
- 1 clove garlic
- 1 T . fresh cilantro leaves
- Juice and zest of one lime
- Juice and zest of one lemon
- salt and pepper to taste
- 1/2 t . hot pepper flakes, optional
Instructions
- Make the dressing by chopping the garlic and cilantro in a food processor.
- Add mayo, juices, pepper flakes and salt and pepper and combine.
- Toss dressing with beans, onions, corn and cilantro in a large bowl.
- Serve with scoop-style tortilla chips.
Nutrition Information:
Yield: 10 Serving Size: 1Amount Per Serving: Calories: 202Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 3mgSodium: 405mgCarbohydrates: 31gFiber: 7gSugar: 9gProtein: 7g
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site.
Lisa
Your dressing sounds much healthier! Looking forward to trying your version Patti.
Patti
Awww Lisa, you are very kind. Your version was delicious but I didn't have time to go to the store so I used what I had on hand. Normally I would not have cilantro but I was making fish tacos so I had more than enough and extra limes.
Thanks for stopping by,
Patti