Healthy Start is a pregnancy and parent & baby program.

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Bean Dip

Bean Dip


1 can (398 ml) Beans in tomato sauce
2 teaspoons Onion, finely chopped
½ teaspoon Garlic powder
½ teaspoon Cumin
½ teaspoon Oregano
dash of Cayenne pepper (optional)


  1.  In a medium bowl, add beans in tomato sauce and mash well  with a fork until smooth. 
  2. Add finely chopped onions and all spices and mix well. 

Makes 2 cups


– This dip is great with vegetables.
– Spread on toast, crackers or on a baked potato.
– Use as a sandwich, taco or tortilla filling.