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Care New England Wellness Center
Care New England Wellness Center

Black Bean Dip

1 Tbsp canola oil
½ cup chopped red onion
1 garlic clove, peeled and chopped
½ cup chopped scallions
Fresh lime -- ½ squeezed for juice
¼ cup chilies or chopped jalapeno (mild or hot)
½ tsp chili powder
½ tsp cumin
¼ tsp cayenne
½ cup chopped cilantro 1- 15oz can black beans (drained; rinse under cold water if watching sodium intake)
¼ cup salsa
¼ cup shredded cheddar cheese (Cabot makes 50% & 75% reduced-fat cheeses that melt and actually taste good!)

1. In large skillet Heat 1Tbsp oil over medium heat. Add onions and garlic to oil and sauté for 3 minutes or until onions are soft.
2. Add scallions through cayenne and sauté another 2 minutes.
3. Add cilantro, black beans, and salsa. Stir and simmer on low for 2-3 minutes.
4. Using a potato masher, mash beans to desired consistency. If bean mixture begins to thicken, add cup water or chicken/veggie broth again to desired consistency.
5. Finally, add shredded cheese to bean mixture and stir.
Garnish with a sprinkle each of shredded cheese, chopped scallion, and a Tbsp of low-fat sour cream and dash of chili powder! Serve with tortilla chips. R.W. Garcia or Tito's Blue Corn chips are my suggestions. Baked chips can be used, too!

Hint: This dip is great served the next day after the flavors have a chance to blend. Makes a great snack for watching a fall football game, at a picnic, or as an after school snack. The "dip" makes a great filling for bean burritos, too! Note: recipe can be doubled. This recipe is a my own personal recipe but you will find many other bean dip variations, or feel free to create your own!

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