I’m starting to get tired of hummus. I KNOW! But I am. It’s had it’s day. However – bean dips, I still love. And I still love chickpeas/garbanzo beans. I just want something else.
Add that to my love for buffalo sauce, and now you have this recipe. Baked Buffalo Bean Dip with Yogurt Ranch. It’s baked because I wanted to make blending the bean dip easy and using the liquid in the can of chickpeas kind of helps give it a lighter whipped feel to it once it’s baked. And the Yogurt Ranch recipe you can find here!
If you follow me on instagram, you might have seen this, but the first time I made it and tested it out, it was a pretty day outside so I decided to get some sun for a few minutes and I came back in to this…
I guess James liked it.
Plus you can eat it with carrot sticks, celery, corn chips, or our favorite corn free bean chips or cassava chips. It does take some time in the oven. But it’s worth it. Oh! And you don’t need to grease the pan you are cooking it in. Mine came out clean and easy to clean after.
This is more of an Italian take on a bean dip, like hummus. It is great as a snack, or as a healthy spread to wraps or sandwiches. It’s also something healthy to take to your next party. Here are some nutrition facts of cannellini beans, or white kidney beans.
Cannellini Beans or White Kidney Beans
1 Cup Cooked Cannellini Beans
1.1 g Total Fat | Mainly Unsaturated Omega Fats
47 g Carbohydrates
19 g Fiber | Weight Managements
0.7 g Sugar
15 g Protein
12% RDA for Calcium | For Healthy Bones
23% RDA for Iron | For Healthy Blood
24% RDA for Magnesium | For Healthy Nervous System & Bones
The hummus craze is still going strong I know, but why not change it up and give other beans a chance to be a delicious dip too? I’ll be honest, I’m picky about my hummus. There are some that leave a weird aftertaste, and other that are loaded up excess oil. That’s when I started to “dip” into different beans that are healthy, delicious, and low fat that are a good change of pace. Here’s a dip featuring one of my favorite beans, black beans!
1 Cup Cooked Black Beans
14.5 g Protein
0.7 g Fat
40 g Carbohydrates
16.6 g Fiber | Weight Management & Intestinal Health + Healthy Cholesterol Levels
28% Daily Value (DV) Iron | Healthier Blood
27% DV Magnesium | Healthy Bones
16% DV Potassium | Healthy Blood Pressure
16% DV Zinc | Healthy Immune System
36% DV Folate | Healthy Reproduction of Cells
Don’t you love it when you find out a favorite food can be considered a super food?!
For this dip I decided to keep with a Mexican flavoring and to make it creamy, instead of adding oil or anything that is high in fat, I use unsweetened low-fat or fat-free yogurt. Any kind will do whether it’s made with animal milk or plant-based milks, as long as it’s low fat/fat free and unsweetened, it will work just fine!
Eat with your favorite raw veggies, chips, crackers, or use as a spread on a sandwich or wrap, or keep it as a taco filling. I’m sure you’ll find a way to finish off this bowl of dip. Now on to the recipe!