Whether you're entertaining friends or family or snacking at home or work, this dip is sure to please. The red beans contain cancer-fighting
anthocyanins and count toward
your daily '5 to 9' servings of fruits and vegetables. Including the green bell pepper "bowl," this recipe delivers two 5 A Day servings perperson.
1 15-ounce can dark red kidney beans, undrained
Garlic salt 1/4 teaspoon
Black pepper 1/4 teaspoon
Cumin 1/4 teaspoon
Fresh dill, roughly chopped 1/4 cup
Dash hot sauce
Plain, low-fat yogurt 1/4 cup
1 green bell pepper, hollowed out (with top and seeds removed)
1 medium bell pepper, seeded and sliced into strips
Grape tomatoes 1/2 cup
Mini carrots 1/2 cup
Bite-sized broccoli florets 1/2 cup
Kids: Discard two tablespoons of liquid from the can of beans.
Kids: Puree remaining liquid and beans, salt, pepper, cumin and hot sauce in a blender.
Kids: Stir in yogurt, and empty the puree into hollowed-out bell pepper.
Kids: Set pepper in the center of a medium plate or shallow bowl, and surround with bell pepper, grape tomatoes, carrots and broccoli florets. Serve.
Together: Optional: To bring out more color and flavor in the broccoli florets, blanch and shock them before serving: Bring _ cup of water to boil in a small pan. Add broccoli florets and cover. Steam on high heat for 2 minutes. Meanwhile, prepare a small bowl of ice water. Remove the broccoli florets from the boiling water and place them in the ice water. Drain and serve.
About this Recipe
Prep Time: 10 minutes
Cook Time: 20 minutes
Meatless Monday Organization
Chef Solus Approved!
This recipe was reviewed by our dietitians and has received our Chef Solus Two Thumbs Up Approval!
The photos displayed on this website were purchased legally from iClipart.com, istockphoto.com, and dreamstime.com. All clipart displayed on this website is the exclusive property of NourishInteractive.com