Don’t you love it when something that tastes fantastic is so good for you? I never used to be a fan of beans, but as I’ve learned to play with flavours, I’ve started enjoying them more. And it’s so cheap to make!

Because beans are packed with iron, I often rock this one out when one of the kids has extra sports commitments or they need a bit of extra energy. Use it as a dip, or in conjunction with mince in a taco – or simply with a salad to give yourself a protein boost at lunch.

I’ve suggested using a tin of beans here for ease, but if you can be bothered, this dip tastes even better if you cook the beans from raw. Soak them for 24 hours, drain and cook in a pressure cooker for 20 minutes – I promise it’s worth the effort.

I love my bean dip to be quite rustic, but if you want a smoother texture, just blitz it up for a few seconds.

I’ve been quite conservative here, but of course you can turn the heat up as much as you like. Feeling brave? Double the sambal!

Spicy Bean Dip

Ready in 15 mins (excl. soaking and cooking). Serves 6 as a dip


  •  1 x 425g tin pinto beans
  • 30ml avocado oil
  • 2 teaspoons tomato paste
  • 1 heaped spoonful sambal (I used Sambal of the Gods as it’s so fresh)
  • 1 small red chilli, seeds removed, finely diced
  • 1/2 teaspoon cumin
  • 1/2 teaspoon celery seeds
  • Salt & pepper, to taste


Heat oil in a saucepan on medium. Add the beans and tomato paste and stir, breaking up the beans with the spoon.

Add sambal, chilli, cumin and celery seeds and continue to heat, stirring to break up the beans. Be careful not to let the mixture stick (add more oil if necessary).

Season to taste, garnish with coriander leaves and serve with raw veg, corn chips or tacos.