Healthy Vegan Recipe

Donna Mack

3 Bean Chip Dip

1 can kidney beans

1 can of lentils or garbonza beans

1 can pinto or chili beans

8 oz of neufatel cream cheese (reduced fat cream cheese)

1 can of rotel  diced tomatoes/chilis

1 can of diced tomatoes

Diced green onion 2-3 stalks

1/2 teaspoon each of tumeric, cayenne, cumin

3/4 teaspoon each of salt, garlic, lemon or lime juice

In a crockpot on high, sautee green onions in 1 tablespoon of extra virgin olive oil.  Add all other ingredients beginning with beans (remove most of the liquid from the can first) and cream cheese.  Take a potato masher or spoon to smash beans leaving some lumps but mostly smooth bean paste.   Add additional diced tomatoes as needed.   Allow to simmer for at least 1 hour to obtain consistent flavor throughout.  Serve warm with chips of your choice. 

You can be creative with this delicious dish by adding or removing spices or other vegetables such as salsa, chopped green peppers etc.  The spices should be considered as a replacement for salt.  Those selected are known for their ability to reduce inflammation.  Inflammation has been associated with Chronic diseases such as heart disease and diabetes as well as many cancers.    

Courtesy of Positive Projections Health practice

Creating healthy habits today for a Healthier tomorrow


©2020 by Positive Projections Health Practice. Proudly created with