Hot and Spicy Black Bean Dip
Update your party menu with a chili-laced black bean dip that’s practically fat-free and an excellent source of fibre. The dip can also be spooned onto plates and served as a light lunch, accompanied by warm whole-wheat pita bread.
| Servings | Prep Time | Cook Time |
| 8 | 15 minutes | 5 minutes |
| Servings | Prep Time |
| 8 | 15 minutes |
| Cook Time |
| 5 minutes |
Ingredients
- 5 cloves garlic peeled
- 1 540 ml can black beans rinsed and drained
- 2 tbsp white wine vinegar
- 1 tbsp lemon juice freshly squeezed
- 2 tsp ground cumin
- 2/3 cup fresh coriander chopped
- 4 green onions thinly sliced
- 2 pickled jalapeno chili peppers finely chopped
Servings:
Units:
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Ingredients
Servings:
Units:
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Instructions
- In a small saucepan of boiling water, cook the garlic for 2 minutes to blanch. Drain and transfer the garlic to a large bowl. Add the beans and mash with a potato masher.
- Stir in the vinegar, lemon juice and cumin until the ingredients are well combined.
- Fold in the coriander, green onions and jalapeño chili peppers and serve. (This recipe can be made ahead and refrigerated. Bring the dip to room temperature before serving.)
- Hot and spicy black bean dip variations: This recipe is ideal for doubling or tripling. You’ll need a really big mixing bowl, but if you don’t have one, you can stir it up in batches. • If you have time, cook dried black beans from scratch (use 11⁄4 cups dried beans for a single batch of the dip). Soak the beans overnight in water to cover, drain off the soaking water, then cover with fresh water and cook for 45 minutes to 1 hour, or until they are tender. Prepare the dip.
Recipe Notes
Per Serving
52 calories
3 g protein
0.4 g total fat
0.1 g saturated fat
0 mg cholesterol
9 g total carbohydrate
1 g sugars
3 g fibre
23 mg sodium
*No oil, no sour cream, no cream cheese—there’s simply no added fat in this black bean dip, and the powerful seasonings mean that you’ll never miss it. Canned beans are a handy pantry staple. They are an excellent and inexpensive source of protein and fibre, and contain little fat.
