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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.”
- 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
- Combine all ingredients in a food processor and process until smooth, scraping down the sides of the food processor as necessary.
- Transfer to a bowl for serving. Serve with fresh vegetables for dipping.