July 5, 2007

Quick and Healthy Recipe: Black Bean Dip

One of my favorite dips to bring to a party or have at home for snacking.
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!


1 small (15.5 oz) can of black beans
2 TBSP olive oil
2 garlic cloves
1/2 large red onion, chopped
3/4 cup chopped tomatoes
1/4 cup + 1 TBSP cilantro leaves
Juice of 1/2 lime
1 TBSP chili powder (or more, if you want a kick)
Salt (optional; to taste)


1) Rinse and drain the black beans
2) Insert beans into blender or food processor
3) Insert remaining ingredients into blender or food processor (in order provided above)
4) PureƩ until smooth


121 calories
6 g fat
(of which only .8 g are saturated fat)
322 mg sodium

4.5 g fiber
5.5 g protein


Triscuit crackers
Carrot sticks
Baked tortilla chips
Whole wheat pita triangles

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