Black Bean Dip | Cook for Your Life
black beans, cilantro, onions- Black Bean Dip- cook for your life- anti-cancer recipes

Black Bean Dip

5
Rated 5 out of 5
5 out of 5 stars (based on 10 reviews)
Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 8 servings
Carrot Icon for Number of Ingredients Size 9 ingredients

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.

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)
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Nutrition Facts

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

154 mg

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*per serving

Directions

  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.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

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