3 cups cooked Navy or Pinto Beans, drained and rinsed
1/2 cup fresh lemon juice
1 tablespoon garlic, minced
2 tablespoons red onion, minced
1 teaspoon fresh cilantro, minced
2 tablespoons fresh parsley, minced
1/2 teaspoon cumin
1/2 teaspoon cayenne pepper
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper


  1. In blender or food processor, purée beans.
  2. Transfer to a bowl.
  3. Stir in remaining ingredients except salt and pepper.
  4. Cover bowl and refrigerate at least 4 hours, preferably overnight.
  5. Before serving, add salt and pepper.


Servings per recipe: 10
Serving size: 1/3 cup and chips
Calories: 92
Carbohydrates: 15g
Fat: 2g
Cholesterol: 0mg
Protein: 4g
Fiber: 3g
Sodium: 112mg (320mg if using canned beans)


1 starch/bread

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