A wonderful appetizer dip with the unorthodox zing of fresh ginger. Though 1/2 cup of this dip has a little over 0.5 gram of fat, it’s coming from the beans, cumin, and chili powder, making it primarily healthful unsaturated fat. Serve the dip with vegetable sticks or baked tortilla chips.
2 cloves garlic, peeled
2 tablespoons fresh lime juice
1 tablespoon minced fresh ginger
1 tablespoon tomato paste
1 teaspoon cumin
1 teaspoon chili powder
1/4 teaspoon salt
1/2 teaspoon Louisiana-style red hot pepper sauce
2 tablespoons water
1/4 cup coarsely chopped cilantro or fresh basil
2 scallions, thinly sliced
1 can (19 ounces) black beans, rinsed and drained
1 cup coarsely chopped tomato
1. In a small saucepan of simmering water, cook the garlic for 3 minutes to blanch. Drain well.
2. In a food processor, combine the blanched garlic, lime juice, ginger, tomato paste, cumin, chili powder, salt, hot pepper sauce, and water, and process until blended.
3. Add the cilantro, scallions, and beans, and process with on/off pulses until combined but still chunky. Transfer the dip to a serving bowl and stir in the tomato. Makes 2 cups
Curried White Bean Dip Use a 19-ounce can of cannellini beans instead of the black beans, and curry powder instead of chili powder. Stir in 2 tablespoons of chopped mango chutney.
|Per ½ cup|
Good source of: fiber, folate, magnesium, potassium, thiamin, vitamin C
Black Bean Nutrition Facts
Rich in cholesterol-reducing soluble fiber, black beans are naturally low in saturated fat and are an excellent source of protein and folate. Folate is a B vitamin that helps to reduce levels of homocysteine, an amino acid associated with elevated risk of heart disease and stroke. Studies at the United States Department of Agriculture also show that darker colored beans such as black beans contain phytochemicals called flavonoids that may possess antioxidant potential.
If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.