A very long time ago, when I was but a young girl at the cusp of adulthood (not really), I would visit Jessica’s home–always–just to get a bite of what’s cookin’! Her dad, to say the least, was and still is a damn master chef. He could whip up a quick five minute dish that would make sweet sweet love to your pallet.


This one time he made frijoles (pronounced free-hole-ays), which is Spanish for refried beans, I think. It’s a dip you’d use with vegetables or pita bread (think Hummus’ Latin American cousin). I licked my dish clean then dreamt about the dip for days. Years later, as in seven years later to be exact, I asked Jessica for the recipe.

Well guess what my friends, you won’t have to wait seven years to try this! It’s yummy, healthy, and absolutely amazing!! Made with just five ingredients, it’ll keep you satisfied and of course, wondering how and why you’re just hearing about this / tasting it now.


What you’ll need:

  • 1 can of red kidney beans (540ml) OR dry packaged red kidney beans (LESS soduim and 100% healthier option)
  • 1/2 to 1 teaspoon of garlic powder
  • 1/2 to 1 teaspoon of black pepper
  • 1 small onion (diced)
  • 2 teaspoons of olive oil
  • 1 sweet potato (or whatever you’d like to serve your dip with)
  • Salt (to taste)

To bake your sweet potatoes, simply slice the potato, drizzle them with olive oil then sprinkle pepper over them. Place the potatoes on a baking sheet and bake on 350° for twenty-five to forty-five minutes.

In a medium size pot, cook the beans on LOW with onions, pepper, and garlic powder. Cook until beans are tender and water is levelled with the beans.

*If using dry beans, fill your pot with water three times the amount of beans. You will need to add more water throughout the process. Cooking time takes approximately two to three hours so be patient (ps. it’s well worth it). If using canned beans, you’re in luck. You’ll only need an extra half a cup of water than what’s already in the can, and approximately ten minutes of your time. Try not to eat all the beans while cooking… I know kidney beans are damn tasty and difficult to resist.

Give five to ten minutes for your beans to cool down then blend the beans with its stock until mixture is smooth and creamy.

Heat your oil (remember LOW heat) in a large skillet. Fry the beans mix for approximately five to ten minutes.

The mix might be more or less thick depending on how much water/stock is used to blend the beans. You might need to add tomato paste if you find your dip is too runny.

ET voila! Serve and enjoy!!


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