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21/04/14

black bean dip

10155126_622895731133208_1032836193189084873_nZestlifeWe 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

  1. 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.
  2. 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.
  3. Then garnish with the remaining olive oil and chopped spring onions.

 

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