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Smoky Black Bean Dip

 
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $0.3

$0.30 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

10 super bowl,vegetarian,vegan,gluten-free,dairy-free,gluten free,dairy free,lacto ovo vegetarian,vegan antipasti,condiment,starter,snack,appetizer,dip,antipasto,hor d'oeuvre,spread
spoonacular Score:47%

Spoonacular Score: 47%

 

Smoky Black Bean Dip is a gluten free, dairy free, lacto ovo vegetarian, and vegan recipe with 10 servings. One serving contains 88 calories, 5g of protein, and 0g of fat. For 30 cents per serving, this recipe covers 7% of your daily requirements of vitamins and minerals. 1 person were glad they tried this recipe. Only a few people really liked this hor d'oeuvre. From preparation to the plate, this recipe takes around around 45 minutes. The Super Bowl will be even more special with this recipe. A mixture of black beans, tomatoes, salt, and a handful of other ingredients are all it takes to make this recipe so flavorful. It is brought to you by Foodista. All things considered, we decided this recipe deserves a spoonacular score of 46%. This score is pretty good. Smoky Black Bean Dip, Smoky Black Bean Dip, and Smoky Black Bean Dip are very similar to this recipe.

Dipping Sauce works really well with Sparkling rosé and Sparkling Wine. If you're serving a selection of appetizers, you can't go wrong with these. Both are very food friendly and complement a variety of flavors. One wine you could try is Santa Margherita Sparkling rosé ( half-bottle). It has 4.3 out of 5 stars and a bottle costs about 20 dollars.

Santa Margherita Sparkling Rose ( half-bottle)

Elegant perfumes of strawberries and citrus lead to an attractive palate with mixed berry fruits that linger on the finish. This wine is wonderful on its own, and pairs well with savory appetizers, complex  seafood dishes and anything spicy. The elegant mousse will refresh your palate for the next bite and contrasting the bubbles with something soft or creamy can elevate  your next meal. Open a bottle along with goat cheese souffle, scallops with roasted garlic and pesto, or a slow-cooked spicy red chicken curry. It also brings a delightful sparkle to a festive brunch or your favorite rich dessert.  Blend: 55% Chardonnay, 40% Glera and 5% Malbec 

» Get this wine on Wine.com

Ingredients

Servings:
30 oz
30 oz canned black beans
canned black beans
1.5 tsps
1.5 tsps canned adobo sauce
canned adobo sauce
1 tsp
1 tsp salt
salt
1 tsp
1 tsp pepper
pepper
2
2  diced tomatoes
diced tomatoes
1
1  lime (juice)
lime (juice)
0.5
0.5  jalapeno
jalapeno
0.5
0.5  diced red onion
diced red onion
0.25 cups
0.25 cups fresh cilantro
fresh cilantro
30 oz canned black beans
30 oz
canned black beans
1.5 tsps canned adobo sauce
1.5 tsps
canned adobo sauce
1 tsp salt
1 tsp
salt
1 tsp pepper
1 tsp
pepper
2  diced tomatoes
2
diced tomatoes
1  lime (juice)
1
lime (juice)
0.5  jalapeno
0.5
jalapeno
0.5  diced red onion
0.5
diced red onion
0.25 cups fresh cilantro
0.25 cups
fresh cilantro

Equipment

food processor
food processor
food processor
food processor


Instructions

Place beans, adobo sauce, salt and garlic pepper in a food processor, and pulse until just broken up. Add the tomatoes, lime, jalapeno, red onion and cilantro into food processor with the beans and pulse until just combined. Serve with a fresh grated cheddar, cilantro, a dollop of low fat sour cream and some organic blue corn chips.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $0.32
Ingredient
30 ounces canned black beans
1.5 teaspoons canned adobo sauce
1 teaspoon pepper
2 diced tomatoes
1 lime (juice)
½ jalapeno
½ diced red onion
¼ cups fresh cilantro
Price
$1.52
$0.07
$0.06
$0.92
$0.25
$0.03
$0.18
$0.13
$3.18

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

Cooking Tips

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • The average fresh lime contains 2 tablespoons of lime juice (just in case you are substituting bottled lime juice).

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
87 Calories
5g Protein
0.47g Total Fat
16g Carbs
9% Health Score
Limit These
Calories
87
4%

Fat
0.47g
1%

  Saturated Fat
0.1g
1%

Carbohydrates
16g
5%

  Sugar
0.98g
1%

Cholesterol
0.0mg
0%

Sodium
689mg
30%

Get Enough Of These
Protein
5g
11%

Fiber
6g
25%

Folate
57µg
14%

Manganese
0.26mg
13%

Phosphorus
100mg
10%

Iron
1mg
10%

Potassium
339mg
10%

Vitamin C
7mg
10%

Copper
0.19mg
9%

Vitamin B1
0.13mg
9%

Magnesium
33mg
9%

Vitamin B2
0.11mg
6%

Vitamin A
247IU
5%

Vitamin B6
0.08mg
4%

Calcium
36mg
4%

Vitamin K
3µg
4%

Vitamin B3
0.7mg
4%

Zinc
0.52mg
3%

Vitamin B5
0.2mg
2%

Selenium
1µg
2%

Vitamin E
0.2mg
1%

covered percent of daily need

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