This is a great appetizer to take to your next get-together. Serve with fresh vegetable sticks or baked tortilla chips.

Makes 12 servings
Cooking time: N/A


2 tbsp (30 mL) canola oil

1 onion, finely chopped

2 garlic cloves, minced

1 can (19 oz./540 mL) white navy beans, rinsed and drained

½ tsp (2 mL) minced chipotle chile pepper

½ tsp (2 mL) cumin

1 tsp (5 mL) oregano

⅓ cup (75 mL) chopped red pepper

⅓ cup (75 mL) low-sodium chicken stock

2 tbsp (30 mL) cilantro, finely chopped

1 Roma tomato, finely chopped

½ tsp (2 mL) salt

¼ tsp (1 mL) ground black pepper


  1. To make bean spread, heat canola oil in sauté pan over medium-high heat. Add onion and garlic; sauté until transparent. Add beans, chipotle chile pepper, cumin, oregano and red pepper. Heat 4 minutes.
  2. Mash beans with potato masher or back of wooden spoon. Add chicken stock as needed to desired consistency. Add cilantro and tomato. Season with salt and pepper to taste.


Serving Size
1/3 cup (75 mL)

Recipe courtesy of, featured in the Canadian Diabetes Association’s 2015 Healthy Living Calendar. To download the latest recipes, visit

Nutritional Information

Per Serving
Calories 70
Total Fat 2.5 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 110 mg
Carbohydrates 8 g
Fibre 3 g
Sugars 1 g
Protein 3 g
Potassium 137 mg
Looking for an inexpensive source of protein and fibre? Add beans to soups and salads, or use in dips and spreads. – Maria Ricupero, registered dietitian, Toronto

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