Pinto bean dip

We were in Asheville last weekend for Moogfest. The weather, music and food were amazing. We ate at several great restaurants. While waiting to eat lunch on Saturday, I saw a pinto bean spread on the menu. I made a mental note to try that at home.

Pinto beans are a great source of molybdenum, dietary fiber, folate, manganese, potassium, magnesium, iron, and protein. They are low in fat, but high in protein and fiber. Pintos have a beneficial effect on the heart and digestive system, as well as stabilizing blood sugar.1


Pinto bean dip
1 can of pinto beans (or 1.5 c cooked)
2 tbsp plain yogurt
1 tbsp tahini
1/2 c cilantro
1/2 tbsp paprika
1 tbsp cumin seeds, toasted and ground
1 tsp cayenne
1 shallot, diced
juice of 1 lemon
1 tbsp olive oil
a bit of water to thin, if needed

Blend all ingredients. Add water or more lemon juice to thin. Enjoy as a spread on sandwiches or as a snack with raw veggies.

1. Source: whfoods.org