• 1 x 15 ounce (425 g) can red kidney beans, rinsed and well drained
  • 1½ teaspoons (8 ml) extra virgin olive oil
  • 1 teaspoon (5 ml) chili powder
  • 1 teaspoon (5 ml) dried oregano
  • ½ small onion, minced fine
  • 1 clove garlic, minced
  • Pinch sea salt and fresh black pepper to taste


  1. Blend the red kidney beans and olive oil until the mixture resembles a paste. Add remaining ingredients and mix well. Transfer to a bowl and cover with saran wrap. Refrigerate.
  2. Enjoy this bean dip with bread, veggies, on wraps or just about anything else. I like to put it on grilled chicken for a change of flavor.