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Zesty Red Bean Dip and Vegetables

Whether you're entertaining friends or family or snacking at home or work, this dip is sure to please. The red beans contain cancer-fighting anthocyanins and count toward your daily '5 to 9' servings of fruits and vegetables. Including the green bell pepper "bowl," this recipe delivers two 5 A Day servings perperson.


  • 1 15-ounce can dark red kidney beans, undrained
  • Garlic salt 1/4 teaspoon
  • Black pepper 1/4 teaspoon
  • Cumin 1/4 teaspoon
  • Fresh dill, roughly chopped 1/4 cup
  • Dash hot sauce
  • Plain, low-fat yogurt 1/4 cup
  • 1 green bell pepper, hollowed out (with top and seeds removed)
  • 1 medium bell pepper, seeded and sliced into strips
  • Grape tomatoes 1/2 cup
  • Mini carrots 1/2 cup
  • Bite-sized broccoli florets 1/2 cup


Kids: Discard two tablespoons of liquid from the can of beans.
Kids: Puree remaining liquid and beans, salt, pepper, cumin and hot sauce in a blender.
Kids: Stir in yogurt, and empty the puree into hollowed-out bell pepper.
Kids: Set pepper in the center of a medium plate or shallow bowl, and surround with bell pepper, grape tomatoes, carrots and broccoli florets. Serve.
Together: Optional: To bring out more color and flavor in the broccoli florets, blanch and shock them before serving: Bring _ cup of water to boil in a small pan. Add broccoli florets and cover. Steam on high heat for 2 minutes. Meanwhile, prepare a small bowl of ice water. Remove the broccoli florets from the boiling water and place them in the ice water. Drain and serve.

About this Recipe
  • Serves: 4
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
Submitted By
Meatless Monday Organization
Chef Solus Approved!
This recipe was reviewed by our dietitians and has received our Chef Solus Two Thumbs Up Approval!
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