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Dry Bean Recipes - Three Bean Dips for Fall Tailgating
August 29, 2007

Just in time for tailgating season, this fall column features three bean dips, and they are all delicious!  Take in the fall colors, enjoy a harvest meal, or cheer on your favorite team with any or all of these tailgating choices (the NDSU Bison football season theme this year is Will You Be There? So maybe well call ours Will You Bean There?...)

Chili Bean Dip is the simplest one.  Open a can of beans, kidney or pinto, drain off about half the liquid and blend with spices, onion and parsley.  The calories and fat are very low.  It has a fresh flavor and would also work nicely as the bean layer for burritos or tacos.

Super Bean Dip is a layered dip.  I used a 12 glass pizza pan for the large plate with an edge to catch any spills.  The bottom two layers are refried beans and bean dip mixed with sour cream.  Bean dip in todays supermarket is often displayed in the chip aisle.  It does pump up the flavor of the sour cream!  If you wish, you can add a layer of guacamole between the beans and tomatoes (great way to use some picked fresh from this years garden).  Guacamole adds color and flavor and, if you like it, that fat is heart healthy.   On top of that are layers of tomatoes, olives and green onion.  Shredded cheese finishes off the platter.  This dip has great eye appeal and double the calories compared to Chili Bean Dip.  When I served the three dips, this one was the most popular.  Only shreds of cheese were left!

Bean and Cheese Dip starts with a jar of Cheese Whiz®.  Stir in a can of bean and bacon soup, and green onions.  A little hot sauce and garlic add some flavor interest to this simple combination.  The last addition, sour cream, helps to make the dip creamy. The original recipe instructions said to heat all the ingredients to blend them but I found that they stirred together very easily.  The high fat cheese that gives this dip a melt-in-your-mouth taste also has many calories.  Small portions of dip with vegetables, low fat crackers or bread will help to corner the calories and allow you to occasionally indulge and eat this high fat treat.

If you would like a hot bean dip, process or blend the bean soup before you add it to the Bean and Cheese Dip recipe and put it in a small crock pot.

Chili Bean Dip

16 Tablespoons (2 cups)       

30 calories/tablespoon

4% calories from fat


"   2  cups cooked kidney beans or 1 15.5-ounce can

"       1  tablespoon vinegar

"       3/4  teaspoon chili powder

"       1/8  teaspoon ground cumin

"       1  small piece of onion, approx. 2 teaspoons

"       1/2  cup fresh parsley tops, stems removed

"       Raw vegetable sticks or baked chips



1.  Open beans and drain most of the liquid into a cup, reserving for later use. 

2.      Pour beans into blender.  Add vinegar, chili powder, cumin, onion and parsley.

3.      Blend until smooth, adding reserved liquid as needed.

4.      Remove mixture from blender to a bowl for serving.

5.      Serve with raw vegetable sticks or baked chips.  Refrigerate leftovers.

6.      Leftovers may be used as bean spread in tacos, burritos or quesadillas.

Super Bean Dip

20 Servings             

60 calories/serving

45% calories from fat



"   1 15.5-ounce can fat free refried beans

"       1 9-ounce container Bean Dip

"       1 8-ounce container low-fat sour cream

"       1 cup chopped tomatoes

"       1/4 cup chopped ripe olives

"       1/4 cup chopped green onion

"       2 cups grated low-fat sharp cheddar cheese

"       Pita bread, raw vegetables or baked tortilla chips



1.  Spread refried beans on a large plate.

2.      Combine dip and sour cream in a small bowl and spread over beans.

3.      Layer tomatoes, ripe olives, green onion and cheese over dip.

4.      Serve with wedges of pita bread, raw vegetables or baked tortilla chips. 

Bean & Cheese Dip

20 Servings

100 calories/serving

60% calories from fat



"   1 16-ounce jar processed cheese spread (Cheese Whiz®)

"       1 10½-ounce can bean and bacon soup

"       2 green onions, minced

"       2 drops liquid hot sauce

"       1/8 teaspoon garlic dry or fresh

"       1 8-ounce container low-fat sour cream

"       Raw vegetables


1.  Combine soup and cheese spread. 

2.      Add onions, hot sauce and garlic; stir.  Add sour cream; stir thoroughly. 

3.      Serve with raw vegetables.  Refrigerate leftovers. 






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