A good option for both backyard barbecues and healthy snacking, this creamy dip benefits from a little spicy crunch, courtesy of quick-pickled peppers. If you want your dip to have a smoky edge, blend in a chipotle-flavoured salsa. Or forgo the salsa and, instead, blend in a couple tablespoons of tomato paste and a single canned chipotle chili pepper. Extras of the pickled peppers are an exciting topping for burgers, sandwiches, and tacos.
TIP: When using prepared chili pepper products such as bottled salsas, examine the ingredient list for items you really don’t want or need, namely sugar and high amounts of sodium.
Sweet Potato Black Bean Dip with Pickled Jalapenos
Ingredients
- 5 jalapeno peppers, stemmed and sliced into thin rounds
- 1 garlic clove, smashed
- 1/3 cup (80 mL) roughly chopped fresh dill
- 1 tsp (5 mL) yellow mustard seeds
- 3/4 cup (180 mL) apple cider vinegar
- 1 Tbsp (15 mL) sugar
- 1 tsp (5 mL) kosher salt
- 1 cup (250 mL) peeled and cooked sweet potato
- 2 cups (500 mL) cooked or canned black beans
- 1/2 cup (125 mL) jarred salsa of choice
- 1 garlic clove, minced
- Juice of 1/2 lime
- 1/2 tsp (2 mL) ground cumin
- 1/4 tsp (1 mL) salt
Nutrition
Per serving:
- calories110
- protein5 g
- total fat0 g
- sat. fat0 g
- total carbohydrates21 g
- sugars3 g
- fibre6 g
- sodium278 mg
Directions
01
To make pickled peppers, in glass jar, place jalapeno slices, garlic, dill, and mustard seeds, making sure there is at least 1 in (2.5 cm) headroom at the top. In small saucepan, bring vinegar, 1/3 cup (80 mL) water, sugar, and salt to a slight simmer to dissolve sugar and salt. Pour vinegar mixture into jar, making sure contents are completely submerged. Let cool to room temperature, seal shut, and chill for at least 6 hours and up to 1 month.
02
To make salsa, in food processor container, place sweet potato, black beans, salsa, garlic, lime juice, cumin, and salt, and blend until smooth.
03
To serve, place dip in bowl and scatter on desired amount of pickled jalapeno slices. Delicious served with fresh veggies for dipping.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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