Black Bean Dip

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If you need a seriously quick party dish, this dip is it. It has been in my rotation for a few years and every time I make it, my friends demolish it, despite its simplicity and sneakily healthy profile. It takes about 5 minutes to make and if you are feeling extra fancy, this is a great base to turn into a plant-based 7 layer dip. Try adding guacamole, your choice of salsas, chopped tomatoes, scallions, black olives or any other toppings that speak to you!

Health Benefits:

Black Beans: These versatile legumes are a powerhouse of nutrition. They are an excellent source of plant-based protein, contributing to satiety and muscle health. Black beans are also incredibly rich in dietary fiber, which is crucial for healthy digestion, stabilizing blood sugar levels, and promoting gut health.

Tomatoes: Whether small or cherry, tomatoes are brimming with vitamins, particularly

Vitamin C, and antioxidants like lycopene. Lycopene, in particular, is well-known for its

potential role in protecting cell health.

Garlic & Onion: Beyond their flavor, garlic and onion offer significant health advantages.

Both contain compounds with potential anti-inflammatory and immune-boosting properties. Onions are also a good source of Vitamin C and B6.

Salsa Verde & Chili Powder (and other spices): The inclusion of salsa verde and spices like

chili powder, cumin, coriander, and red pepper flakes adds not just a burst of flavor but also a host of beneficial compounds. Many spices are rich in antioxidants and possess anti-inflammatory properties. Chili powder, for example, often contains capsaicin, which has been studied for its metabolism-boosting effects.

Ingredients:

• 2 cans black beans, rinsed

• 2 small tomatoes or ~15 cherry tomatoes, chopped

• 2 cloves garlic, minced

• 1/4 cup chopped white onion

• 1/4 - 1/2 cup salsa verde

• 1 tbsp chili powder

• 1 tsp cumin

• 1 tsp coriander

• 1/4 tsp red pepper flakes

• Juice of 1 lime (plus more as needed)

• Salt to taste, start with 1/4 tsp

• 10+ dashes of Cholula hot sauce or your personal favorite

Optional Substitutes:

• I've done this with a mix of black beans and canned lentils and it was just as good.

• Shallots or red onion can be substituted for white onion.

• Smoked paprika adds a nice smokiness as well

• Add layers of toppings to turn this into your own plant-based layer dip. All the flavor,

• none of the bad stuff! Think salsa, guacamole, pico de gallo, scallions, olives, go wild!

Instructions:

• Combine all ingredients in a food processor.

• Blend till smooth.

• Taste and adjust.

• Serve with your favorite chips or sliced veggies. I recently found these corn chips at

• Whole Foods which are made with avocado oil and regeneratively grown corn. They are a great substitute for other less gut/environment- friendly types: Zack's Mighty Organic Tortilla Chips

  
  

Nutrition Info (Per Entire Dish without Chips or Additional Toppings): Calories: 378 Protein: 22 grams, Carbs: 59 grams, Fat: 4 g Fiber: 24 grams