Black bean dip
No cooking needed to make this healthy and delicious black bean dip. Serve with tortilla chips for a tasty snack that’s ready in minutes.
Servings 4
Calories 196kcal
Ingredients
- 480 g black beans two standard 400g tins, drained and rinsed
- 1 tablespoon olive oil
- 2 cloves garlic crushed
- 1 green chilli or jalapeño chopped, optional
- 1 teaspoon ground cumin
- Salt to taste
- Lime juice to taste
- Water if needed
To serve (all optional)
- Fresh coriander (cilantro) leaves
- Red onion chopped
- Lime Cut into wedges
- Green chillies sliced
- Tortilla chips
Instructions
- Place two drained tins of black beans into your food processor. Add a tablespoon olive oil, 2 cloves of crushed garlic, a chopped green chilli, a teaspoon of ground cumin, pinch of salt and a squeeze of lime juice and pulse until smooth.
- Scrape down the sides with a spatula and taste. Add more salt and lime juice if needed and process again until smooth.
- Check the consistency. If it's too thick for your taste add cold water, a spoonful at a time, and process after each addition, until you have the consistency you like.
To serve
- Serve immediately with your choice out of fresh coriander (cilantro) leaves, chopped red onion, sliced green chillies, lime wedges and tortilla chips or store in the fridge for up to 2-3 days* until ready to serve.
Notes
- The garlic taste will get stronger the longer you leave it.
- Nutritional information is approximate and is intended as a guide only.
Nutrition
Calories: 196kcal | Carbohydrates: 30g | Protein: 11g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 40mg | Potassium: 441mg | Fiber: 11g | Sugar: 1g | Vitamin A: 14IU | Vitamin C: 2mg | Calcium: 40mg | Iron: 3mg