Black Bean Dip (from Healthy U)

Black Bean Dip
Preparation Time: 
20 minutes
Cooking Time: 
0 minutes
Ingredients: 
  • 1 can, 19 oz or (540 ml) black beans drained and rinsed
  • 2 tbsp water
  • 1 tsp or 5 ml Chili powder
  • 1/4 tsp or 1 ml Black pepper
  • 3 drops Tabasco sauce (or to taste)
  • 1 tsp or 5 ml Lemon juice
  • 1/2 Medium onion, chopped
  • Garlic cloves, minced
  • 1/2 cup or 125 ml Chopped tomatoes
Equipment: 

Food processor or blender, Stove

Instructions: 
        1. Drain the beans. Place the beans and 2 tbsp water in a blender container.
        2. Add chili powder, black pepper, Tabasco, and lemon juice.
        3. Blend until smooth to make puree.
        4. Combine onions and garlic in a large nonstick frying pan.
        5. Cover and cook over low heat until the onions are soft. Uncover and cook, stirring, until slightly browned.
        6. Combine the bean puree with the onion mixture. Add the tomatoes and mix well.

                  Variations:

                  • Add 1/4 tsp (1 ml) cumin for more flavour.
                  • Replace garlic cloves with 3/4 tsp (3 ml) garlic powder.
                        Serving Size: 
                        1/4 cup
                        Serving Instructions: 

                        Serve hot or cold with baked whole grain tortilla chips or whole grain pita crisps.
                        Use leftover dip as a filling for burritos. Spread on tortillas; add tomatoes, lettuce and grated cheese; roll up.

                        Dietary Needs: 

                        Themes: 

                        Food Groups: 

                        Source Acknowledgement: 
                        Government of Alberta, Healthy U
                        Yield: 
                        Serves 12