Healthy Black Bean Dip

It’s final four weekend.  That means that we’re watching basketball today … and that we’ve been watching a good amount of basketball over the course of this month, actually :).  When sports are on the tv and it’s the weekend, snacky tasty treats are in order. And although I love nachos, corn dogs, cheesy dips, and fried things just as much as the next person, sometimes something a little healthier and less gut-busing is in order.  Today my husband said “remember that bean dip you made for the super bowl party?”  I think it was just about the only healthy thing that was served at our super bowl party, but it turned out to be a hit.  So here’s the recipe: (note – there is no picture included with this post because, well, black mushed up beans just aren’t really that picture-worthy … but the dip is delicious nonetheless!)

Ingredients:

• 1 cup of dried black beans (or you can use a can of black beans if rushed for time)
• 2 – 3 T butter (can be omitted if you want to be really healthy)
• 2 – 3 cloves of garlic
• 1 onion
• 2 jalapeno peppers
• 1/2 teaspoon salt
• 1 teaspoon cumin
• 1/4 teaspoon cayenne pepper
• 1/4 c salsa
• 1 lime
• 1/4 cup chopped cilantro

Soak beans in water.  If you don’t want to soak them overnight, you can use a quick soak method.  To do this, cover beans with water in a pot (have a couple of inches of water above the beans), and bring to boil.  Boil for about 2 minutes, then turn off burner and let beans sit for about an hour.  Rinse / drain beans.

Add 2 1/2 – 3 cups of water to the beans, and also add: chopped onion, minced garlic, seeded / minced jalapenos, butter, and spices.  Bring to boil, then reduce to a low simmer.  Cook on low for 2 – 3 hours, stirring frequently, until the liquid is incorporated.  The beans will loosen and turn into a somewhat blended consistency.  Remove from heat and cool.  (Note: if you don’t have the time / want to take the time to cook the beans, you can also use a can of black beans, rinsed and drained, and add garlic and spices – omit the jalapeno, onion, and butter in this case.)

Add the chopped cilantro, salsa, and juice of the lime.  Use an immersion blender or food processor to blend together (doesn’t need to be fully blended, but all ingredients should be well-incorporated in a dip-like consistency.)

Serve either warm or cold, with chips.



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