Black Bean Dip

Beans, beans, are good for your heart; the more you eat, the more you start to see how good they are!

black bean dipYou can use any bean for this dip and even chick peas or lentils. I chose black beans, because they are my favourite. When I was a vegetarian, I survived on beans. They are known as the poor man’s protein. They are an excellent source of water soluble fiber – the best kind of fiber.

Packed full of vitamins, black beans trump most other foods. They contain vitamin K, vitamin C, manganese, vitamin A, potassium, folate, iron, magnesium, thiamin, riboflavin, copper, calcium, phosphorus, protein, Omega-3 fatty acids and niacin.

If that doesn’t impress you, then maybe this will. Incorporating beans into your diet is a healthy step towards staving off certain cancers, lowering your cholesterol and high blood pressure.

So, without further ado, let’s get cooking or rather, blending.


  • ½ cup dried black beans (if you use canned beans, just remember that there are full of salt)
  • 1 rosette of garlic (about 8 cloves), roasted
  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • 1 chipotle pepper


To roast the garlic, slice the rosette in half and place cut-side-down on a sheet of tin foil. Drizzle a little olive oil over top and wrap in the foil. Bake at 350° for 40 minutes. While this is cooking, you can soak the beans overnight. They will increase in volume, so ½ cup should turn into 1 cup. Make sure the container you soak them in allows for this increase in size.

Once you have all your ingredients together, place them in a blender and mix until smooth.  Garnish with diced red and green peppers and serve with slices of veggies like red peppers, celery, carrots, zucchini, mushrooms, whole wheat pita bread or whole wheat low salt crackers.

Serves 8

Nutrition Facts per Serving (2 tbsp)

Calories: 109
Protein: 5 g
Carbs: 15 g
Fat: 4 g

Originally published @ FITLODE.COM


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