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Avocado, Bean, and Corn (ABC) Dip

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Kids love chips and dip. This is a great salsa we adapted from "Coastal Living". Our preschool curriculum students learn to make this this dip in their avocado lesson. We renamed the recipe"ABC Dip"(for avocado, beans and corn!) It can be served with tortilla chips or it can also be served as a vegetarian entree with a side of rice and veggies. If preparing ahead, combine all ingredients and refrigerate. The avocado can be added just before serving. It’s true that avocados are high in fat, but it turns out that the fat in avocado is monounsaturated fat, the kind that actually lowers cholesterol. Studies have shown that daily consumption of avocado can significantly reduce LDL cholesterol (the “bad cholesterol”) and increase HDL (or “good cholesterol”). Because avocado is high in fat, it’s also high in calories, so consumption should be limited to about 2 or 3 tablespoons a day. However, when compared to other creamy spreads like butter or cream cheese, avocados are still lower in calories with more health benefits. Try a slice or smear of avocado on a bagel or sandwich instead of cream cheese or mayonnaise. Avocado is also a great first food for babies which can be mashed and fed to infants without cooking.

This dish can be prepared without cilantro for those who don’t enjoy it. It is believed that for some people distaste of cilantro can actually be a genetic trait. Those who don’t like it often describe the taste of cilantro as “soapy”, probably because of the presence of fat molecules called aldehydes that are also present in soaps. Some researchers suggest that even those who dislike cilantro can change their aversion with repeated exposures. Of note, crushing cilantro may change the aldehydes and lessen the unpleasant soapy smell for those who don’t like it.

Ingredientes

Comida
cantidad
Unidades
preparaciones
Notas
lata de 15 onzas frijoles negros, lavado y bien seco
frijoles negros
lata de 15 onzas
lavado y bien seco
1 taza maíz, congelado o granos frescos
maíz
1
taza
congelado o granos frescos
lata de 14 onzas tomates rostisados, con jugo
tomates rostisados
lata de 14 onzas
con jugo
2 clavos ajo, picado fino o presionado
ajo
2
clavos
picado fino o presionado
¼ taza cilantro, picado
cilantro
¼
taza
picado
3 cucharadas jugo de lima
jugo de lima
3
cucharadas
¼ taza chopped onion (rojo o amarillo)
chopped onion
¼
taza
rojo o amarillo
1 cucharadita ground cumin
ground cumin
1
cucharadita
½ cucharadita chipotle peppers in adobo sauce, picado fino
chipotle peppers in adobo sauce
½
cucharadita
picado fino
½ cucharadita sal kosher
sal kosher
½
cucharadita
2 aguacates, picado
aguacates
2
picado

METODÓ

Combine the all the ingredients except the avocado and stir gently. Add avocado and fold until mixed in. Serve with chips or rice.

Tiempo de preparacion
15 min
Tiempo de cocinar
0 min
Sirve:
6 servings
Nutrition Information

Yum Ratings

😫😟😐😀😍 “I like it but I’m not sure about the green smushy stuff.” —Zane, age 8
😫😟😐😀😍 “It’s okay, but I don’t like the green leaves.” —Asa, age 4
😫😟😐😀😍 “I love making this at home!” —Maggie, age 5
😫😟😐😀😍 “Avocado isn't my fave, but I like this dip!” —Bob, a grown-up