Easy Black Bean Dip

 

 

Beans are great. They’re delicious, filling and packed with good-for-you nutrients like vitamins, fiber and protein. Black beans are among the most frequently consumed legumes around the world. They’re considered nutritional powerhouses that are rich in plant-based protein, fiber, and antioxidants that help manage blood pressure, sugar, and cholesterol levels. They’re perfect to use in stews, soups, dips, and salads. You can use canned drained beans to cut down on cooking time, but you’ll save money cooking your own using dried beans. Add flavor by simmering dried beans with an onion, garlic, herbs, or dried chiles. For this recipe, I would cook them until they’re very soft and almost falling apart. Drain them and allow them to cool slightly before you blend up the dip. There are only a handful of ingredients needed to make the best bean dip right at home. You can easily control the heat by adding more or less jalapeño.

 

Easy Black Bean Dip

Use organic when available. Makes 3 cups

 

Ingredients

• 2 cans (15 1/2 oz) black beans drained, reserve 3 tbsp liquid reserve 
• 1 lime juiced
• 1 lime quartered
• 1/4 cup extra virgin olive oil
• 2 small yellow onions, chopped
• 3 cloves garlic, peeled and chopped into large chunks
• 2 jalapeño peppers, seeded and chopped
• 1 tsp ground cumin
• dash of salt and pepper
• 1/4 cup fresh chopped cilantro, plus more for garnish (optional)

Instructions

• Heat olive oil over medium heat in a small saucepan. Add onions, garlic & jalapeño peppers & cook
• Stir occasionally & cook until very soft, about ten minutes. Do not brown
• Place onion mix and all other ingredients in food processor
• Process until smooth and thick
• If too thick add a tbsp of reserved fluid from beans
• Adjust for salt
• Serve with celery sticks, cucumbers, tomatoes, carrots, crackers, baked tortilla chips, or fresh bread

 

 

 

 

 

 

 

 

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