red-bead-dipThis spread can be made from any canned beans but red kideny beans give a nice colour. If you don't want it spicy leave out the chilli powder.



1 x 415 g can red kidney beans, rinsed and drained

2-3 T sundried tomato pesto or regular pesto (optional)

2 cloves garlic, chopped

2 spring onions, chopped roughly

½ t chilli powder

½ t ground cumin

½ cup fresh parsley

½ cup fresh coriander

Juice of 1 lemon

Salt and pepper to taste



  1. Place all ingredients except one spring onion in a processor or blender and process a few minutes, until smooth.
  2. Season with salt and pepper.
  3. Spoon into a serving dish and top with finely sliced reserved onion.



Serving Suggestion: serve with raw vegetable sticks, (eg. carrot, celery, red pepper) wholegrain crackers and / or pita bread.

Abbreviations Used in Recipes

utensilst = teaspoon

T = tablespoon

ml = millilitre

g = gram

º C = degrees Celsius

cm = centimetre