Black Bean Dip

Name: Black Bean Dip
Cook time: 10 min
Ingredients: Canned Black Beans; Garlic Cloves; Red Onion; Avocado Oil; Cumin; Coriander; Cilantro; Sea Salt; Black Pepper

Recipe by Tiana Pollari

Ingredients

Time

10m

This black bean dip contains quercetin and saponins which can protect the heart. Black beans provide antioxidants, protein, fiber and are a great source of carbohydrates. The dip is packed with vitamin C, selenium, manganese and iron from the garlic. Coriander is full of antioxidants that provide immune-boosting, anticancer, anti-inflammatory, and neuroprotective properties. This black bean dip contains quercetin and saponins which can protect the heart. Black beans provide antioxidants, protein, fiber and are a great source of carbohydrates. The dip is packed with vitamin C, selenium, manganese and iron from the garlic. Coriander is full of antioxidants that provide immune-boosting, anticancer, anti-inflammatory, and neuroprotective properties.

Snack

Ingredients

1 can

Canned Black Beans

Garlic Cloves

chopped

1/2

Red Onion

thinly sliced

3 Tbsp

Avocado Oil

1 Tbsp

Cumin

ground

1 Tbsp

Coriander

ground

1/2 cup

Cilantro

chopped

1/2 tsp

Sea Salt

1 pinch

Black Pepper

Instructions

Add oil to the pan and allow it to heat up. Add onions and sauté until translucent. Add in garlic and continue to sauté.

Turn the heat down to medium and add in cumin, coriander, salt and pepper and continue to sauté the mixture until it is fully cooked. Be careful not to let the mixture burn.

Add the beans to the pan and stir into the onion and garlic mixture. Sauté for another 30-45 seconds. Remove from heat and allow the mixture to cool.

Place the bean mixture into the food processor along with the fresh cilantro and process until smooth. (Scraping down the sides as you go).

Adjust the seasoning to your liking and enjoy!

Substitutions: Sub coconut or olive oil for avocado oil. Option to omit cilantro or sub with parsley

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Black Bean Dip

Recipe by Tiana Pollari

Ingredients

Time

10m

This black bean dip contains quercetin and saponins which can protect the heart. Black beans provide antioxidants, protein, fiber and are a great source of carbohydrates. The dip is packed with vitamin C, selenium, manganese and iron from the garlic. Coriander is full of antioxidants that provide immune-boosting, anticancer, anti-inflammatory, and neuroprotective properties. This black bean dip contains quercetin and saponins which can protect the heart. Black beans provide antioxidants, protein, fiber and are a great source of carbohydrates. The dip is packed with vitamin C, selenium, manganese and iron from the garlic. Coriander is full of antioxidants that provide immune-boosting, anticancer, anti-inflammatory, and neuroprotective properties.

Snack

Ingredients

1 can

Canned Black Beans

Garlic Cloves

chopped

1/2

Red Onion

thinly sliced

3 Tbsp

Avocado Oil

1 Tbsp

Cumin

ground

1 Tbsp

Coriander

ground

1/2 cup

Cilantro

chopped

1/2 tsp

Sea Salt

1 pinch

Black Pepper

Instructions

Add oil to the pan and allow it to heat up. Add onions and sauté until translucent. Add in garlic and continue to sauté.

Turn the heat down to medium and add in cumin, coriander, salt and pepper and continue to sauté the mixture until it is fully cooked. Be careful not to let the mixture burn.

Add the beans to the pan and stir into the onion and garlic mixture. Sauté for another 30-45 seconds. Remove from heat and allow the mixture to cool.

Place the bean mixture into the food processor along with the fresh cilantro and process until smooth. (Scraping down the sides as you go).

Adjust the seasoning to your liking and enjoy!

Substitutions: Sub coconut or olive oil for avocado oil. Option to omit cilantro or sub with parsley