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Bean Dip-N-Chips

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Bean Dip-N-Chips

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Course: Snack
Cuisine: American
Keyword: Bean Dip-N-Chips
Servings: 4 6 chips 1/2 cup bean dip
Calories: 293kcal


  • 2 large pita, whole wheat
  • 1 none cooking spray
  • 1/4 cup Parmesan cheese, grated
  • 1 teaspoon basil, dried
  • 15 ounce navy beans, canned
  • 4 tablespoon tomato paste, canned
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper, ground
  • 1 tablespoon olive oil


  • Preheat oven to 400°F.
  • Cut pitas into wedges, separate the layers and lay them on a baking sheet. Lightly spray with cooking spray. Sprinkle with parmesan and dried basil. Bake for 8-10 minutes or until toasted and golden brown.
  • Meanwhile, place rinsed and drained beans in a medium sized bowl. Add tomato paste (sun-dried tomato paste may also be used), salt, pepper and olive oil. Mash with a potato masher. (May use blender or food processor for smoother consistency if desired.)
  • Serve bean dip with parmesan pita chips.
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Calories: 293kcal | Carbohydrates: 47g | Protein: 15g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 6mg | Sodium: 778mg | Fiber: 9g | Sugar: 3g

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

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