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Eat this easy to make Black Bean Dip with our Baked Tortilla Chips or Whole Wheat Pita Chips for a nourishing snack with complete protein.
Preparation
1. Heat oil over medium-high heat in a sauté pan. Add onions and oregano, and cook until the onions are translucent and turning brown, about 5 minutes. Add in the cumin and cayenne and cook for 1 minute.
2. Add the black beans and cook for 3 minutes. Remove from heat and puree the mixture until desired smoothness is reached. Add in water or bean broth a teaspoon at a time if the dip is too stiff. Stir in salt and lime juice. Adjust for seasoning and serve warm or at room temperature with Baked Tortilla Chips.
For more information on ingredients in this recipe read our articles on black beans and limes.
Ingredients:
- 2 teaspoons canola or grape seed oil
- ½ medium onion, peeled and chopped
- 1 teaspoon dried oregano (preferably Mexican oregano, if you can find it)
- ½ teaspoon ground cumin
- Pinch cayenne, to taste
- 1 (15 ounce) can black beans, drained and rinsed or 2 cups of Basic Black Beans, some broth reserved
- Salt, to taste
- Juice of ½ a lime
- Cilantro, for garnish (optional)
Nutritional Information
Calories
63 cals
Fat
1 g
Saturated Fat
0 g
Polyunsaturated Fat
1 g
Monounsaturated Fat
0 g
Carbohydrates
10 g
Sugar
1 g
Fiber
4 g
Protein
3 g
Sodium
153 mg
*per serving
