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Fresh Black Bean Dip

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This is a great alternative to the calorie-laden munchies that are served on Superbowl Sunday. Beans are full of fiber and the remaining ingredients are nothing but healthy!! This is a recipe that my friend Denise gave me. Denise is a nurse in our office who has been dedicating herself to getting fit and healthy. She was eating this one day at lunchtime and let me try it. Yum!! It was so healthy and so easy.

You can certainly used canned beans for this recipe. I’m trying to use less canned goods this year, so instead I soaked and simmered a half a bag of black beans for about 1 hour. I served this to the kids with some tortilla chips, but I plan on using whatever is left as a topping for fish this weekend.

Ingredients

Food
Amt
Units
Prep
Notes
2 15 ounce cans black beans, rinsed and drained (1/2 bag of dried beans soaked and simmered)
black beans
2
15 ounce cans
rinsed and drained
1/2 bag of dried beans soaked and simmered
1 tomato, seeded and chopped (large)
tomato
1
seeded and chopped
large
2 cloves garlic, minced
garlic
2
cloves
minced
¼ red onion, finely chopped
red onion
¼
finely chopped
½-1 jalapeño pepper, seeds removed, minced
jalapeño pepper
½-1
seeds removed, minced
1 lime, juiced
lime
1
juiced
cilantro, chopped, to taste
cilantro
chopped, to taste
salt & pepper, to taste
salt & pepper
to taste
optional: 1 corn, fresh or frozen
optional: corn
1
fresh or frozen

Method

Rinse beans and set aside to drain. Combine all ingredients in large bowl. Fold in beans. Serve with tortilla chips. Also very yummy on chicken or fish.

Prep time
15 min
Cook time
0 minutes
Yields/Serves:
6 servings

Yum Ratings

😫😟😐😀😍 “Yum! I like everything except the tomatoes” —Zane, age 9
😫😟😐😀😍 “Yuck! I don’t like the taste of this at all.” —Asa, age 5
😫😟😐😀😍 “Yum! I like the jalapeños!” —Shan, age 10