This Pinto bean dip recipe is a creamy, healthy and filling snack with a kick of chilli and provides plenty of protein and goodness to keep you feeling fuller and satisfied for longer.I create a bowl of it every few days and keep it wrapped in the fridge ready for when a between-meal hunger pang strikes.This Pinto bean dip is very similar to hummus (I even add a little bit of tahini), but it has a bigger taste. Pinto Beans are full of protein so whilst they quickly provide a filling feeling, they are also packed with fibre, vitamins and minerals.There is a lot of room for experimentation with this recipe, so by-and-large most of the quantities can be adjusted to taste. You can omit the tahini, but I found just a little of it made the texture smoother and gave a little sesame aftertaste. Other variations could be to leave it as a rougher consistency and to sprinkle a little more red onions (and cheese!) over the top.I prefer a creamier dip so I do not usually wash the aquafaba off, and whilst I preserve most of it for cooking (other recipes), I leave some of it on the beans. Aquafaba is the name given to the watery liquid created when legumes (like pinto beans, kidney beans or chickpeas) have been stored in water. The aquafaba is full of proteins and plant solids and can be used in some recipes as a vegan substitute for egg white.I enjoy this most with plain flatbread (Which is even better if grilled lightly!), but the pinto bean dip also tastes great with vegetable sticks for dipping, or even as a spread for bread or other foods. No matter how you serve it, I am sure you will love this healthy snack.
Equipment
- Food Blender
Ingredients
- 400 g Pinto Beans (Drained and gently rinsed)
- 1/2 bell pepper (red, diced)
- 1/2 red onion (diced)
- 1 tbsp olive oil
- 1 tsp garlic (minced)
- 1 tsp chilli powder
- 1/2 tsp lime juice (red wine vinegar also works)
- 1/2 tsp tahini
- 1/2 tsp sea salt or salt flakes
Optional Accompaniments
- 6 flatbreads (or)
- 1 cup carrot or celery sticks (or)
Instructions
- Dice the red onion and fry in olive oil for 5 minutes or until soft
- Add the diced bell pepper, minced garlic, chilli powder, and the tin of drained pinto beans and cook together for another 5 minutes
- Add the tahini (if using), line juice (or vinegar can work) and cook through for another 5 minutes to reduce the sharpness
- Remove from the heat, let it cool a little before seasoning the mixture to taste – by adding salt, or even add more chilli powder if you want more kick.
- Blend to the desired consistency, but generally, the pinto beans will give it a creamy texture after little blending.
- Decant into a serving bowl, it can be served hot or cold – ideally with a side of flatbreads or vegetable sticks for dipping.
FAQ
Is there another name for pinto beans?
Pinto beans have some great alternate names; frijol pinto or speckled beans in Spanish, poroto frutilla or strawberry beans in Portugues. Pinto beans are a key ingredient in Mexican, South American and Southwestern American cuisine, and other than this pinto bean dip are most commonly found in refried beans or a Chilli con carne recipe.
Are pinto beans and kidney beans the same thing?
No, although they are both legumes they taste quite different; pinto beans are lighter, earthier in taste and creamier in texture, whilst kidney beans are firm, dark red in colour and have a more meaty taste.
