Black Bean Dip

Makes roughly 3 cups

A simple and delicious dip recipe that is great to bring to holiday parties and serve to your guests.

Serve with nut and seed crackers, tortilla chips and veggies

I actually like this so  much, I’ve just been eating spoonful’s as a mid day snack!

Gluten, soy, dairy, nut free, vegetarian 

Ingredients

  • ¼ c. avocado oil
  • 2 small yellow onions, chopped
  • 4 cloves garlic chopped
  • 2 jalapeno peppers seeded and chopped
  • 2 15.5- ounce cans of black beans rinses and drained
  • 1 ½ t. sea salt
  • ½ t. ground cumin
  • 2 T. lime juice
  • 3 T. water
  • ¼ c. chopped, fresh cilantro, and a bit more for garnish

Directions

  1. Heat oil over medium heat in a skillet. Add onions, garlic, pepper and cook until soft but not brown-about 10 minutes
  2. In a food processor, add in the beans, salt, cumin, -lime juice, water, cilantro and cooked onion mixture. Process until smooth. You may need to stop a few times to mix it up.  If it is too thick add more water or lime juice. 
  3. You can serve this at room temperature, warm or cold-either way it is great!

Note: Remove seeds and ribs from the pepper if you don’t like a lot of heat in the dip.  I use only one pepper in my dip and the heat is mild. 

 

Benefits of Eating this Dip

Black Beans:  Fiber, protein, B6, prebiotic rich food which supports gut health; supports healthy blood sugar and heart health, helps you to stay full longer and curbs appetite.  Soak overnight, drain liquid and cook on stove top rather than eating from a can if you have issues with gas and bloating from beans.  This removes anti-nutrients found in beans. 

Yellow Onion: High sulfur contains food which is anti-cancer supportive, contain quercetin which is beneficial for those with seasonal allergies, anti-inflammatory properties, they are nutrient dense when eaten raw or cooked, helps to balance blood sugar

Garlic: Sulfur rich compounds have anti-cancer properties, anti-microbial so good for colds, virus, bacterial infections

Cumin: Good for pain and inflammation, may be good for memory and Parkinson’s b/c it stimulates the nervous system.  Anti-cancer, anti-fungal, soothing for digestion, rich source of iron. 

Cilantro: Natural heavy metal detoxifier, can lower blood sugar, heart protective, may help prevent UTI’s, can settle an upset stomach, can boost mood. In dried form it is known as coriander.

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