Healthy Bean Dip Recipe

(Salsa Garnish is optional!)

Traditional Bean Dip with some surprising healthy add-ins!  Years ago, I modified the “Sneaky Chef’s” Bean dip recipe to use whatever we had on hand.  Since then, I’ve added a wide variety of spices, (including Turmeric and Black Pepper to aid absorption and digestion), and health- boosting Apple Cider Vinegar to the bland canvas of Beans, Cauliflower, and Salsa.  The Sauteed Garlic and Onion give a sweet / sharp background flavor, while the Spices and Vinegar provide some kick.  Paired with healthy whole grain tortilla chips, this is a family favorite!


My favorite salsa to use with this recipe is Aldi’s Organic Mild.  Also, Fresh Ground Black Pepper is best.  You can also try adding Taco Sauce, Replacing the Cauliflower with more Salsa, or Omitting the Cheese!


Healthy Bean Dip

Serves 4-6

Drizzle of Olive Oil

2-3 Cloves of Minced Garlic

1/4 C. Minced Onion

3/4 C. Mild Salsa

1/2 C. Steamed and Pureed Cauliflower (or more Salsa)

1/2 t. Cinnamon

1/4 t. Cayenne Pepper

2 t. Chili Powder

1 t. Ground Cumin

1 t. Turmeric

1/2 t. Ground Black Pepper

2 Cans Fat-Free Refried Beans

1 1/2 t. Raw Apple Cider Vinegar

1/2 C. Shredded Cheddar Cheese (optional)


Heat Olive Oil over Medium heat in a medium sauce pan.  Lightly saute Minced Garlic and Onions.  When Garlic begins to brown, turn down heat and add in the Salsa, Cauliflower, and Spices.  Stir and Cook for 4 minutes ‘till the Salsa and Cauliflower are hot.  Next, turn the heat back to Medium and stir in both cans of Refried Beans. Once the beans are hot, remove from heat and stir in both the Apple Cider Vinegar and Cheese. Serve and Enjoy!

Soli Deo Gloria,

Tiffany C.



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