Jan 30, 2016

Easy Mexican Bean Dip ~ Vegan and Oil-free!


bean dip, vegan bean dip

There’s this Mexican restaurant we visit in Asheville sometimes called Pappas & Beer. The food is pretty good (for restaurant food) and we can order things that aren’t loaded with salt and oil, which is why we like it there. But when you first walk in, they give you a bowl of bean dip with your corn chips. We don’t eat either since the chips are LOADED with oil (no salt though which is good). But the dip has so much salt, you can barely taste anything else! Oh, and after we tasted it once we found out they put cheese in it, too. Bleh.

Dr. Klaper mentions restaurant food in his video Salt Sugar, and Oil: the Good, the Bad and the Ugly. He’s very funny when talking about it… “Hmm, should we have Indian-flavored salt, sugar, and oil? How about Thai salt, sugar, and oil? Oooo, Mexican-flavored salt, sugar and oil is really good!” And he’s right. Most restaurants overuse all three ingredients? Why? To keep you coming back of course! These three ingredients are addictive, plain and simple.

SO… I thought I’d make some flavorful bean dip without all the salt. This recipe is so easy to make, you won’t believe it. It’s a yummy dip for a party or to take to a potluck, or just to enjoy for yourself!


Healthy salt-free trails!





Mexican Bean Dip

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: 2 cups

Mexican Bean Dip

A quick and easy bean dip to satisfy your Mexican food yearnings!


  • 2 cups cooked pinto beans
  • 1/2 cup of your favorite salsa, divided
  • 1/4 cup water or vegetable broth
  • 2 TBS nutritional yeast
  • 1 tsp onion powder or flakes
  • 1 tsp smoked paprika
  • 1/2 tsp garlic powder
  • hot sauce to taste


  1. Place all ingredients into a food processor except half of the salsa and process until smooth.
  2. Add the remaining salsa and just stir in or pulse a few times.
  3. That's it!


If using canned beans, I always purchase Eden brand. They are simply the best and are salt-free. Sometimes it can be difficult to find salsa that is low sodium. Check your labels!

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4 responses to “Easy Mexican Bean Dip ~ Vegan and Oil-free!”

  1. Good morning Helyn!

    wishing you a super blessed day filled with many great unexpected surprises!

    Hey, just a tip for the spread… roast a garlic bulb and then puree the roasted garlic cloves into your spread for an added dimension! Plus instead of hot sauce, smoke your own peppers and then puree them into the mix! More natural and less processed foods to boot! Your favorite salsa should be home made to again for less processed ingredients!

    Hugs and just a few tips from “Mango”!

    • helynskitchen says:

      Thanks for the helpful tips, Joe!!! I LOVE roasted garlic! And yes, homemade salsa.. you really can’t beat it! Hugs, 🙂

  2. Beth says:

    As someone who loves the Pappas and Beer restaurants I would like to say that nothing on their menu is bleh. Even with it being “restaurant food”.

    • helynskitchen says:

      Hey Beth! I understand! The “bleh” was because of the cheese which we can’t eat. Overall, their food is generally not “bleh” 🙂

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