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Salsa Bean Dip

Yield: 14 servings
Serving size: 2 tablespoons
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  • 3/4 cup mild or medium thick and chunky salsa
  • 1 (19 ounce) can cannellini beans, rinsed and drained
  • 1 teaspoon lemon juice
  • 1 teaspoon dark brown chili powder (or to taste)
  • 1 teaspoon ground cumin
  • 1/8 teaspoon salt


  1. Place the salsa in a sieve over a large bowl. Tap the sieve occasionally to help the salsa drain until the chunky part remains in the sieve, about 3 to 4 minutes. Discard the liquid.
  2. In the bowl, mash the beans slightly with a fork.
  3. Add the chunky portion of the salsa, lemon juice, chili powder, and cumin. Stir until combined. Transfer to a serving bowl.
  4. Serve at once or cover and refrigerate for several hours. Serve with baked corn chips. Leftover dip will keep in the refrigerator for 3 to 4 days.

Nutritional Information (Per Serving)
Protein:2 g
Sodium: 74 mg
Cholesterol:0 mg
Dietary Fiber: 2 g
Sugars:0 g
Carbohydrates: 7 g
Exchanges: 1/2 Starch

Source: The Diabetes Snack, Munch, Nibble, Nosh Book

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