Kidney Bean Spread

Prep Time

10 minutes

Prep Notes


Cooking Time



10 servings


2-3 cups cooked kidney beans plus 1/4 cup bean liquid*
3 tbsps brown rice vinegar (or vinegar of your choice; balsamic, red wine, white wine, rice wine vinegar)
2 cloves garlic
3 tbsps olive oil
1 tbsp flax seed oil (or MCT oil, olive oil, or avacado oil) 
1/2 tsp sea salt
1/4 cup minced cilantro
1/4 cup minced green onions

* Two 15 oz cans of kidney beans may be used; rinse and drain and substitute 1/4 vegetable broth for 'bean' liquid. 


  1. Combine 2 cups of beans, bean juice (or veg broth if using canned beans), vinegar, garlic, oils and salt in a food processor or blender.
  2. Process until smooth and creamy. If you want a thicker dip add the extra cup of beans 1/4 cup at a time until you reach the desired consistency. 
  3. Transfer to a bowl.
  4. Add salt, cilantro and green onions and mix with a spoon.
  5. Taste and adjust seasonings as necessary.
  6. Serve with cut up veggies or chips.


  • You can use canned beans. Wash them well, and add 1/4 cup water instead of cooking liquid.