21/04/14
black bean dip
We found this recipe in a great newspaper supplement, its taken from “Light Bites and Tasty Treats” by Jenna Zoe. Black beans are crammed with antioxidants and are a great source of fibre an protein, so its now wonder we love this dip so much. It makes a welcome change from humous too. Dip some slices of red pepper or brocolli florets for a well rounded snack. Or spread onto a wholegrain wrap and top with filling of your choice.
ingredients
Makes 1 small bowl
2 tsp virgin olive oil
¼ onion diced
1 tomato diced
400g can of black beans, rinsed and drained
2 tsp fresh chopped coriander (1tsp of ground coriander if fresh unavailable)
1tsp ground cumin
pinch of salt
pinch of fresh ground black pepper
½ tsp chilli powder or flakes (opt)
freshly squeezed juice of 1 small lime
2 spring onions, chopped
method
- Heat 1 tsp oil in a frying pan over a medium heat. Sauté the onion and the tomato until soft and the onions have browned. Set aside and leave to cool.
- Transfer the onion and tomato mix to a food processor and add the black beans, coriander, cumin, salt, pepper and chilli. Pulse until you reach a smooth consistency adding the lime juice as you go.
- Then garnish with the remaining olive oil and chopped spring onions.
