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