Black Bean Dip

Black Bean Dip

This dip is very versatile and can be used as a high-protein sandwich spread with fresh peppers, broccoli sprouts, and lettuce.The salsa provides a good source of lycopene to help prevent prostate cancer and the lime juice and cilantro provide plenty of vitamin C.

1 14-oz (398-mL) can black beans, drained and rinsed
1/2 cup (125 mL) sugar-free tomato salsa, hot or mild
2 Tbsp (30 mL) lime juice
2 Tbsp (30 mL) fresh cilantro, chopped
1/4 tsp (1 mL) ground cumin
Salt and freshly ground black pepper to taste
Cilantro, green onions, or red peppers for garnish

In a food processor, combine the black beans, salsa, lime juice, cilantro, and cumin. Process until smooth. Season with salt and pepper and transfer to small bowl. Garnish with more cilantro, green onions, or red peppers. The dip can be stored, covered, in the refrigerator for up to two days.

Makes about 1 1/2 cups.

Nutrition Information:

Per serving: 70.7 calories; 4.1 g protein; 0.2 g total fat (0g saturated); 13.4 g carbohydrates; 2.8 g fibre; 184.8 mg sodium

source: “Cruciferous Confessions“, alive #294, April 2007

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