Beans are a fantastic source of protein and folic acid. This healthy version of bean dip adds a bit of spice with cumin. Some pregnant women do not enjoy spicy foods – eliminating the cumin leaves a tasty, simple bean dip recipe that can be served as a meal or an appetizer.


4 tb olive oil
1 large, sweet onion, chopped fine
¼ to ½ tsp cumin
2 cans of beans, 16 ounces (kidney, white northern and black beans work well)
4 cloves garlic, pressed
Pepper to taste


  1. Heat olive oil in a large skillet over medium heat.
  2. Sauté the onions until translucent.
  3. Scrape into a bowl and add cumin.
  4. Drain beans in a colander and rinse with cold water.
  5. Place onions, garlic, beans and pepper in a food processor.
  6. Process until mixture resembles a paste.
  7. Serve with celery, toasted whole wheat bread or whole wheat crackers.

Nutritional Benefits: Omega 3 Fatty Acids, Protein, Folic Acid

Category: Appetizer, Lunch, Hors D’Oeuvres

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