In the kitchen with Kelley: Black Bean Dip

Here’s a dish that’s good enough for company, great for snacking and perfect for lunch. I like to make this dip on Sunday evening and take it to work along with some fresh veggies: baby carrots, celery sticks, broccoli and cauliflower florets, cucumber and bell pepper slices. It’s a super simple and tasty way to eat a lot of vegetables and get some protein, too.

Here’s what registered dietitian Jill Corleone wrote about the protein in black beans: “The protein and fat content in black beans makes the food a healthy alternative to other sources of protein such as high-fat meats. A 1/2-cup serving of cooked black beans contains 8 grams of protein and less than 1 gram of fat.”

Corleone also had this to say about black beans as a source of essential vitamins and minerals: “Black beans are high in folic acid and magnesium and a good source of potassium and iron, which are all essential nutrients your body needs to function properly.”

Black Bean Dip
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Ingredients
  • 2 15.5-ounce cans of black beans, rinsed and drained
  • ¼ cup freshly squeezed lime juice
  • 2 tablespoons olive oil
  • 1 teaspoon cumin
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • ⅛ teaspoon cayenne pepper
  • Sea salt to taste
Instructions
  1. Combine all ingredients in a food processor and process until smooth, scraping down the sides of the food processor as necessary.
  2. Transfer to a bowl for serving. Serve with fresh vegetables for dipping.
Nutrition Information
Serving size: 6 Calories: 187.1 Fat: 5.2g Saturated fat: 0.8g Unsaturated fat: 4.0g Carbohydrates: 26.8g Sugar: 0.3g Sodium: 2.0mg Fiber: 9.5g Protein: 9.7g Cholesterol: 0.0mg

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Kelley Martin

By Kelley Martin

Kelley Martin is an award-winning journalist who has been covering the news for more than 20 years. She cooks for her family, and she shares recipes with the readers of Easy Health Options™.