Contributed by Lisa (Urban Harvest)

Bean dips make a great, high-protein, low-fat snack, and are quick-to-make, as well as easily portable! Perfect lunch-box food for all ages!

Pair bean dips with raw veggies or chips for snacks, or use them as a base for a full-meal veggie wrap or burrito!

We often soak black beans overnight on Sundays, and then cook them up early Monday morning, so they're ready to go for dips.

Ingredients

*3 cups cooked or canned beans (your choice!)
*2-3 leeks (white part only), finely chopped (or substitute 1/4 cup finely chopped onion)
*2 cloves garlic, crushed
*2 Tbsp olive oil (or flax seed oil)
*1-2 Tbsp tamari or soy sauce
*1 Tbsp nutritional yeast (optional)
*1 cup bean cooking liquid (or as needed)
*1 Tbsp freshly-ground cumin
*1/2-1 tsp red chili flakes (or to taste)

Instructions

Blend all ingredients together (or blend in batches, if your blender is not up to the challenge!), until desired consistency is reached, adding the bean liquid as needed. (If you are using canned beans, you can substitute water or vegetable stock).

Add corn, chopped parsley, green onions, tomatoes, or other items for a chunky finish.

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