I just made up this spicy black bean dip recipe and I’m taking it to a friend’s BBQ. It’s very quick and easy, and it has a rich taste. Crushes anything you would find in a jar at the store. I think it is the sauteed onion, garlic and jalapeno that do the trick . You can make this in about 15 minutes.
The dip is also a health hero. Beans are a good source of fiber and protein. They actually can serve as a “meat” source. The beans, onion and garlic have antioxidants and the jalapeno and chile powder can help boost metabolism.
Here’s the recipe:
1 onion, chopped. I used vidalia
3 cloves garlic, minced
2 tbsp jalapeno (jar)
1 tbsp canola oil
1 tsp chile powder
1/2 tsp cumin
pinch salt
Instructions: sautee above ingredients over medium heat for about 10 minutes and remove from heat.
Rinse and drain 2 cans of black beans. (rinsing removes 40% of the salt) Reserve 1 cup beans. Place the remaining beans and onion mixture in a food processor and blend. Add 1 tbsp olive oil, 2 tbsp water, 2 tsp lime juice, and 3 tbsp cilantro (optional). Blend until smooth. Remove the bean mixture. Place in a bowl and stir in the bean reserve. (nice chunky dip… but if you want it smooth as can be, just don’t reserve any in the beginning).
Refrigerate 2-24 hours to allow flavors to combine together.
If you really want to go crazy, make your own chips. Just buy corn or flour tortillas. Cut each tortilla into 8 pieces. Spray with olive oil (from the aerosol can – if you don’t have this kitchen gadget get one. You’ll never need Pam again) and sprinkle with salt. Cook in 400 degree oven for about 10 minutes.
Enjoy!
Filed under: eating healthy, food | Tagged: black bean dip
Hi Rebecca, thanks for this, it sounds really good. I have a slight reservation re the canola oil; I guess it’s OK to use olive oil instead. You may like to read the debate on:
http://macrobiotics.co.uk/cornoil.htm
…especially ‘the Nutrition of fats
by Sally Fallon with Mary G. Enig, PhD’. at the bottom of the page. I don’t know if any of this is correct, I’m just erring on the side of caution. But thanks again for the recipe.
Here is information on canola oil. It is from a plant and it is not “corn oil”. Hope to clear up some confusion… but sure you could use olive oil.
thanks for reading!
http://en.wikipedia.org/wiki/Canola
I have read that Canola oil creates vitamin E deficiencies, and the deoderizing process used creates trans fats. I’m going to try coconut oil in this recipe. It sounds very good. Thanks.