Black Bean Dip
We always hear about fiber and wanting more of it – but why do we need fiber in our diet? The reason is that fiber acts as a broom for the digestive system, working to push waste through the digestive tract. I mean who wants to be constipated?! The high fiber in black beans keeps our colon in good shape from the inside out.
Black beans are a great vegetarian source of protein as well – they contain amino acids for every function in our body. The protein in beans gives us long-lasting energy, unlike simple sugars, which pick us up just as quickly as they drag us back down. Beans contain a complex carbohydrate called starch, which our bodies slowly digest and use for energy without spiking our blood sugar levels.
Dips are a great way to bring in protein as you snack throughout the day. I make enough to have on hand when I’m hungry and want to reach for something both quick and healthy. Prepare some crudités in advance, perhaps some tortillas and a colorful mix of peppers, carrots, and celery, and you’ll never go hungry!
Always rinse and drain your beans
Recipe
2 tbsp extra virgin olive oil
4 garlic cloves – chopped
1 large red or white onion – chopped
1 tsp ground cumin
⅛ tsp chilli powder
2 15 oz. cups of canned black beans – rinsed and drained well
Salt and freshly ground black pepper - to taste
2 tbsp fresh lime or lemon juice - more if desired
add 2 tbsp water to blender if needed
Optional toppings: sliced scallions, chopped cilantro, chopped parsley, green olives
Instructions
Heat oil in small skillet over low to medium heat
Add garlic and onion until tender (about 2 minutes)
Add spices (cumin and chili powder) and remove from heat
Purée the beans in a food processor until smooth
Add garlic and onion mixture (add water if dry) and pulse to combine
Season with salt, black pepper, and lime or lemon
Add topping of your choice when ready to serve, otherwise cover well and store in fridge for up to five days
Genia’s Spoon Me Tips
This recipe makes for a great appetizer. You can also spread the dip on bread - (I love toasted Ezekiel bread). instead of using mayonnaise or veganaise for a protein-packed sandwich – add some veggies and voila!
Protein deficiency can show up in many different ways. If you feel muscle weakness, low energy, or imbalanced hormone levels, do yourself a favor and get your blood tested. Make sure you include some protein in every meal of the day, whether it’s steak, eggs, nuts or seeds. High-protein foods are crucial for helping to build muscle and keeping the body energetic, strong, and youthful.
Much fibrous love,
Genia