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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 Super Bowl 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 (or about 3 cups cooked beans from about 1 cup dry)
black beans
2
15 ounce cans
rinsed and drained
or about 3 cups cooked beans from about 1 cup dry
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
limes
1
juiced
cilantro, chopped, to taste
cilantro
chopped, to taste
salt and pepper, to taste
salt and pepper
to taste
optional: 1 cup corn, fresh or frozen
optional: corn
1
cup
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 min
Yields/Serves:
6 servings

Allergen Info

Does not contain Eggs, Fish, Milk, Peanuts, Sesame, Shellfish, Soy, Tree Nuts, Wheat
Nutrition Information

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