Tuesday, May 30, 2017
Hot and Spicy Black Bean Dip
Update your party menu with a chili-laced black bean dip that’s practically fat-free and an excellent source of fibre. The dip can also be spooned onto plates and served as a light lunch, accompanied by warm whole-wheat pita bread.
Cook Smart for a Healthy Heart, Reader's Digest Canada
5 garlic cloves, peeled
1 can (540 ml) black beans, rinsed and drained (see the variation if using dried beans)
2 tablespoons white wine vinegar
1 tablespoon freshly squeezed lemon juice
2 teaspoons ground cumin
2⁄3 cup chopped fresh coriander
4 green onions, thinly sliced
2 pickled jalapeño chili peppers, finely chopped
In a small saucepan of boiling water, cook the garlic for 2 minutes to blanch. Drain and transfer the garlic to a large bowl. Add the beans and mash with a potato masher.
Stir in the vinegar, lemon juice and cumin until the ingredients are well combined.
Fold in the coriander, green onions and jalapeño chili peppers and serve. (This recipe can be made ahead and refrigerated. Bring the dip to room temperature before serving.)
Hot and spicy black bean dip variations: This recipe is ideal for doubling or tripling. You’ll need a really big mixing bowl, but if you don’t have one, you can stir it up in batches. • If you have time, cook dried black beans from scratch (use 11⁄4 cups dried beans for a single batch of the dip). Soak the beans overnight in water to cover, drain off the soaking water, then cover with fresh water and cook for 45 minutes to 1 hour, or until they are tender. Prepare the dip.
preparation time 15 mins
cooking time 5 mins
3 g protein
0.4 g total fat
0.1 g saturated fat
0 mg cholesterol
9 g total carbohydrate
1 g sugars
3 g fibre
23 mg sodium
No oil, no sour cream, no cream cheese—there’s simply no added fat in this black bean dip, and the powerful seasonings mean that you’ll never miss it. Canned beans are a handy pantry staple. They are an excellent and inexpensive source of protein and fibre, and contain little fat.