The pinto bean dip is so easy and quick to prepare. It is one of my favorite dips that go perfectly with some warm corn tortilla chips. You only need 15 minutes to prepare it fully. If you want to make extra for a snack party, make a double batch because it goes out fast.
I love to enjoy this amazing dip with cheese, bell pepper for an extra hit, and cilantro to get a bit sourness. The flavor bombs of it make it an amazing tasty dip. When I prepare this, my family finishes it instantly. Even it’s a quite famous dip around my family and friends.
After too many questions about how I prepared this dip, I finally decided to show you all to make this showstopper dip instantly. Try it out today with some delicious chips!
Vegan Pinto Bean dip is packed with protein and fiber and it is a favorite dip for parties, Other Cinco De Mayo dishes you might want to try our Black Bean Burritos, Vegan Quesadillas, and Mexican Quinoa Casserole.
Pinto Beans Health Benefits
In the United States, pinto beans are the most popular dry beans. They are a type of common beans which are a popular ingredient in Mexican cooking. When these are dried, they beige with reddish-brown specks, but they turn into a solid light brown or pale pink color when cooked.
They have a nutty, earthy flavor and are easy to prepare. They are commonly consumed as a whole or mashed. Pinto beans are high in vitamins and minerals, and they have plenty
of health benefits!
Here are some health benefits of pinto beans that we must know,
Great Source of Plant-Based Protein
Cooked pinto beans have 8 gm of protein per ½ cup serving, making them a great protein source for any diet. They can increase the quantity of protein in a dish when they are included in it.
Pinto beans are a good choice for vegetarian and vegan cuisine because of their iron content and high protein. But do keep in mind that pinto beans are not a complete protein, meaning they lack all of the important amino acids that the body requires from a diet.
To get all of the required amino acids, vegetarians and vegans will need to eat a range of plant-based meals such as nuts, whole grains, and seeds.
Rich in Fiber
½ cup serving of pinto beans has 8 gm of dietary fiber, which is about ⅓ of our daily recommended dietary fiber intake. Fiber provides us a feeling of fullness, which might help to avoid overeating.
More importantly, eating pinto beans and other fiber-rich meals on a regular basis has numerous health benefits, including enhanced digestive health, heart health, cholesterol control, weight management, and more.
This is a Low-glycemic Type of Food
Even though pinto beans have carbohydrates, they are slowly digested and absorbed; as a result, they do not instantly boost blood sugar. Because of that, pinto beans are classified as a low-glycemic food.
This is due to their high fiber and protein content, which makes them a healthy choice for diabetics.
High in Folate
Pinto beans are high in folate, with a ½ cup serving to provide more than one-third of the daily required amount. Folate is required for the body’s cell, tissue, and red blood cell formation. It’s also important for preventing neural tube abnormalities in the first trimester of pregnancy.
Full of Antioxidants
Bioactive chemicals in beans, such as flavonoids, are thought to act as antioxidants. Kaempferol is one of the many antioxidants found in plant-based diets and is particularly abundant in pinto beans.
Kaempferol possesses qualities that can help to reduce inflammation and protect cells from free radicals, lowering cancer risk.
What’s in the Pinto Bean Dip?
Pinto bean dip is prepared with a simple combination of ingredients like beans, vegetables, spices, seasoning, and cheese. Here is the ingredient breakdown you need to keep in mind while preparing this dip,
- Pinto beans are perfect for making the dipping sauce creamy and savory.
- Onion and garlic to add savoriness and texture to your dipping sauce.
- Cumin is the exact thing you need to enhance the flavors.
- Cayenne pepper is needed to add extra heat.
- Salt is required for seasoning
- Olive oil
- Lemon juice adds a tangy flavor to the sauce.
- Cilantro or Parsley leaves for extra garnishing
- Non-dairy cheese shreds
- Hot water
How to Make Pinto Bean Dip?
I put all the ingredients in a food processor and whip it up to make this easy Pinto Bean Dip. So easy yet so delicious! You can make your pinto beans the day before and refrigerate or make a big batch and freeze in portions sizes.
Have a party? Then you should also make my Brown Rice and Flaxseed Crackers, Vegan Cheese Burger Dip, and My Vegan Olive Dip.
Why Are My Beans Hard?
- The beans are probable too old, so make sure to buy new ones. Even if you soak the beans for 12 hours and cook them for 12 hours, they will still stay hard.
- One way to fix the old beans is that add some ½ baking soda to a pound of dried beans when you are starting to cook. That helps to soften the beans.
- I think it’s a rare thing to get a bag of old beans from the supermarket. Although I never got an old bean bag that stayed hard from the supermarket.
Can I Substitute Cooked Pinto Beans?
Usually, we think about replacing cooked beans with something easy and handy ways. But I will not recommend substituting the pinto beans with anything.
Why? Because canned beans make them soft and tender, which is almost mushy. Also, it is surrounded by thickened liquid, which makes the beans not good to prepare as dips. Moreover, you need freshly cooked beans to get the texture in the right order.
How to Make Shreddable Non-dairy Cheese?
You can easily prepare shredded or sliced vegan mozzarella at home. It melts and stretches so well like the real thing and takes only a minute to prepare. To make it,
- ½ cup raw cashews
- 4 tablespoons tapioca starch
- 1 ½ tablespoon kappa carrageenan
- 2 tablespoons nutritional yeast
- 1 1/2 teaspoons salt
- 4 tablespoons refined coconut oil
- 2 tablespoons lemon juice
- 1 ½ cup hot water
- Soak cashews in hot water for at least 5 minutes. After that, drain the cashews and set them aside.
- Get a clean pot that can hold at least 3 cups. I mostly recommend glass, but plastic will do the work. Keep it close when you blend the cheese as you need to move quickly.
- Then get a high-powered blender and pour prepared cashews, tapioca, starch, nutritional yeast, salt, coconut oil, kappa carrageenan, and lemon juice.
- Carefully pour the hot water into the blender and start blending until smooth. It will take a minute to prepare, and the mixture will start to go harden, so do it quickly.
- Pour the prepared cheese into the pot and move the container to the refrigerator, uncovered, and let it chill for 1 to 2 hours until solid and cooled.
- After a few hours, you can easily use the cheese for shredding.
- Tortilla chips: You can easily buy them from any local store. But if you want to try fresh homemade tortilla chips, then go for it.
- Guacamole: Add a batch of guacamole, then you are ready to eat.
- Tacos: It’s an amazing side with tacos. All you need to do is add taco ingredients and pour the dip on top of it.
- Bell pepper: Add the dip on top of a thick slice of bell pepper (any color) will do the trick.
How to Store Pinto Bean Dip?
- You can store the pinto bean dip in the refrigerator for at least four days.
- Want to store it in the freezer? Then, you need to cool the dipping sauce entirely at room temperature and keep it in a freezer-safe ziplock bag or an airtight container for about 3 months.
- You can reheat leftovers in the oven or microwave for 45 seconds in a microwave-safe container until you get it to your liking.
Pro Tip: – When you store them in the freezer, pack them in smaller batches. So that you can use the dip anytime for just you or for a small get-together.
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- Energy: 258 kcal / 1078 kJ
- Fat: 4 g
- Protein: 14 g
- Carbs: 41 g
- Preparation: 10 min
- Ready in: 10 min
- For: 6 servings
- 2 cups cooked pinto beans, or 2 cans
- 1/4 cup onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons lime or lemon juice
- 1 1/2 tablespoons olive oil
- 2 tablespoons fresh cilantro or parsley leaves, chopped
- 1/4 teaspoon cumin
- 1/4 teaspoon Cayenne pepper
- 1/4 teaspoon salt
- 1/2 cup non-dairy cheese shreds, extra for garnishing
- Diced red bell pepper, for garnish
- cilantro leaves, for garnish
- Place all the above ingredients into a food processor and process until smooth.
- Transfer into a bowl and garnish with vegan cheese shreds, bell pepper, and cilantro!
- Serve with tortilla chips or vegetables.