Green Chili Sauerkraut Bean Dip

by Julie

I've been teaching home canning for a long time.  I'd love to share what I've learned with you.   Simply Canning School's online video based classes .

Green Chili Sauerkraut Bean Dip

I try to incorporate as many fermented foods into my diet as possible. They are an unrivaled source of vitamins, antioxidants and probiotics. For example, did you know that the vitamin C content of raw cabbage triples once the cabbage has fermented? With nifty numbers like those, it's easy to want to eat more.

Some days, though, I need new ways of incorporating ferments into my diet to keep my plate exciting. This recipe mixes things up a bit and the variations are endless. Do you like it spicier? Add spicier chilies or fold in your favorite green salsa. If you're a wrap fiend, smear this dip on your wraps with any variety of veggies your heart desires.

My favorite way to eat this dip is with corn chips and a sunny afternoon porch. Enjoy! And just remember - in order for fermented foods to provide your body with the fullest probiotic effect, they should be prepared raw. 

Green Chili Sauerkraut Bean Dip

Yield: 2 cups


1 15-oz can Great Northern Beans, drained and rinsed (or 1 pint home canned beans)

1 large clove garlic, minced

3-4 Tbsp. vegetable stock (or water if you don’t have stock)

1 tsp. lemon juice

¼ cup Sauerkraut

4 oz can fire-roasted, diced green chilies

¼ tsp. sea salt

Fresh cilantro leaves, minced - optional


1. Place half the beans in a blender with the garlic and vegetable stock. Blend until smooth. You may have to add more stock, depending on your blending device.

2. Remove the bean puree from the blender. Add lemon juice, sauerkraut, green chilis and sea salt. Stir until well combined.

3. In a small bowl, roughly smash the second half of the beans, then add them into the dip. Stir well and adjust seasonings to taste.

4. Garnish with chopped cilantro and enjoy with your favorite corn chips, spread on a wrap, or layered into your favorite seven-layer dip recipe.

About Julie

Julie Fenn is a Holistic, Natural Foods Chef, cooking snow or shine, in Denver, Colorado. She graduated in 2013 from the Natural Gourmet Institute in New York City and now combines her holistic culinary expertise with almost a decade of experience working as a Registered Nurse.

You can find her creating, photographing and taste-testing her way across the Front Range. 

Her Website is:

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