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

Black Bean Dip

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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)

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

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

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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