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Healing Kitchen

Black Bean Dip
Brimming with flavor but absolutely no oil, this black bean dip will win you kudos and probably requests for the recipe. In addition to the more traditional Tex-Mex flavors--chili powder, cumin, hot sauce, and cilantro-we've spiked the dip with some grated fresh ginger. Although we took the convenient route of using canned beans, you can improve the sodium levels (if this is a problem for you) by cooking your own black beans from scratch.

PER SERVING
BEFORE
AFTER
Calories
132
90
Dietary fiber (g)
6.5
6.3
Total fat (g)
3.2
0.6
Saturated fat (g)
1.5
0.1
Cholesterol (mg)
12
0
Sodium (mg)
625
598
Folate (mcg)
22
57
Thiamin (mg)
0
0.2

Ingredients

     2 cloves garlic, peeled  2 tablespoons fresh lime juice  1 tablespoon fresh grated ginger  1 tablespoon tomato paste  1 teaspoon ground cumin  1 teaspoon chili powder  1/4 teaspoon salt  1/2 teaspoon Louisiana-style red hot pepper sauce  1/4 cup chopped cilantro or fresh basil  2 scallions, sliced  1 can (19 ounces) black beans, rinsed and drained  1 cup coarsely chopped tomato
1. In small saucepan of simmering water, cook garlic for 3 minutes to blanch. Drain well.

2. In food processor, combine garlic, lime juice, ginger, tomato paste, cumin, chili powder, salt, hot pepper sauce, and 2 tablespoons of water and process until blended.

3. Add cilantro, scallions, and beans and process with on/off pulses until combined but still chunky. Transfer dip to serving bowl and stir in tomato. Makes 4 servings

Per serving: 90 calories, 0.6g total fat, 0.1g saturated fat, 0.1g monounsaturated fat, 0.2g polyunsaturated fat, 6g dietary fiber, 5g protein, 17g carbohydrate, 0mg cholesterol, 598mg sodium
Good source of: fiber, thiamin, vitamin C, folate, potassium

Author: the Healing Kitchen staff
Date Published: 10/30/2000
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