black beans, cilantro, onions- Black Bean Dip- cook for your life- anti-cancer recipes
Black Bean Dip
Servings: 8
Prep time: 15

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.

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

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