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Avocado & Bean Dip

Avocado & Bean Dip


  • 1 (14-ounce) can kidney beans, rinsed and drained, divided
  • 1 (14-ounce) can chickpeas, rinsed and drained, divided
  • 2 avocados, peeled, pitted and diced
  • 1/2 cup finely chopped red onion
  • 1/2 cup slivered almonds, roasted (roasting instructions)
  • 1/4 cup olive oil
  • 3 tablespoons soy-based “sour cream”
  • 1 tablespoon white wine vinegar
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • Hot sauce to taste


Combine about half of kidney beans and about half of chickpeas in a food processor or blender, and pulse until mashed but still chunky. Combine the rest of the ingredients with the bean mixture above until well mixed.

Nutritional Analysis

Calories 229
Carbohydrate 19g
Protein 6g
Total Fat 15g
Saturated Fat 2g
Monounsaturated Fat 10g
Polyunsaturated 2g
Cholesterol 1mg
Fiber 6g
Calcium 46mg
Sodium 320mg
Vitamin E 3mg*

* total alpha-tocopherol equivalents

Courtesy of Almond Board of California