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Bean dip

This tasty dip is filling and hearty. Serve with fresh crusty bread and vegetable sticks for an easy snack.
  • 1 teaspoon oil
  • 1 onion, chopped
  • 2 teaspoons crushed garlic
  • 1 cup frozen corn kernals
  • 1 can chopped tomatoes in juice
  • 1 tablespoon chilli powder (optional)
  • 2 teaspoons cumin
  • 1 teaspoon coriander
  • pinch salt
  • 2 cans kidney beans, drained and rinsed
  1. 1. Heat oil in a saucepan on medium heat.
  2. 2. Add onions and cook for 3 minutes until soft and golden.
  3. 3. Add the garlic, corn and tomatoes and cook until the corn has thawed and any excess liquid from the tomatoes has simmered away.
  4. 4. Stir in the spices and salt.
  5. 5. Stir in the beans, using the spoon to smash the beans against the bottom and sides of the pan.
  6. 6. Continue stirring and smashing until the beans are partly mashed.
  7. 7. Serve with toast slices, vegetable sticks or tortilla chips.
Try this tasty snack as a spread on sandwiches or rolled up in a wrap with some salad.