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Quick and Healthy Recipe: Black Bean Dip

This is one of my favorite dips to bring to a party — or make when I host a soiree of my own!

It’s not only delicious, but also a great source of fiber, protein, iron, folate, magnesium, and monounsaturated fats.

The recipe below makes enough for five people, although you might be tempted to polish it off before your first guest arrives!

YIELDS: 5 – 6 servings

INGREDIENTS:

1 small (15.5 oz) can of black beans (low-sodium or no salt added highly recommended!)
2 TBSP olive, flax, or hemp oil
2 small cloves of garlic
1/2 large red onion, chopped
3/4 cup chopped tomatoes
1/4 cup + 1 TBSP cilantro leaves
4 teaspoons fresh lime juice
1 TBSP chili powder (or more, if you want a kick)
1/2 teaspoon cumin
1/4 teaspoon salt

INSTRUCTIONS:

1) Rinse and drain black beans
2) Insert beans and remaining ingredients into blender or food processor
4) Pureé until smooth

NUTRITION FACTS (per serving):

121 calories
0.8 grams saturated fat
322 mg sodium
4.5 g fiber
5.5 g protein

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3 Comments

  1. Christian R. said on December 12th, 2009

    Hey Andy!! I just did it, and it was great to say the least. Having lived in Mexico for college and sweated through the crash course “Hot`n Spicy 101″, I couldn´t resist adding droplets from a harmless looking ´Picante Don Pedro´. The result, a generous kick in the dip became unforgettable. It was perfect. I like your site, and we´ll be in touch…!

  2. Andy Bellatti said on December 13th, 2009

    Hey Christian!

    Glad to hear. I’m sure that spicy kick added a burst of flavor — only for the daring! :)

  3. Mrs. Q said on June 1st, 2010

    Sounds fantastic!

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