Black Bean Chipotle Dip

Makes 2 cups (500 mL)

Black beans have a slightly earthy taste that is reminiscent of mushrooms. These beans often are combined with assertive flavours, like the chipotle pepper in this recipe. Keep this dip or spread in your refrigerator ready to serve as a quick snack with carrot sticks, crackers, or bread. It’s a great source of protein, trace minerals, and folate.

2 cups (500 mL) cooked or canned black beans, drained and rinsed
1/4 cup (60 mL) tahini
1/4 cup (60 mL) lime juice
1/4 cup (60 mL) water
1 teaspoon (5 mL) minced chipotle pepper
1 clove garlic, chopped
1/2 teaspoon (2 mL) ground toasted cumin seeds
1/2 teaspoon (2 mL) oregano
1/4 teaspoon (1 mL) salt
2 tablespoons (30 mL) chopped fresh cilantro or parsley
1 tablespoon (15 mL) extra-virgin olive oil
Combine the beans, tahini, lime juice, water, chipotle, garlic, cumin, oregano, and salt in the bowl of a food processor and purée until smooth. Add cilantro and olive oil and blend for 5 seconds. Adjust the seasoning to taste.

Per 1/2 cup (125 mL): calories: 247, protein: 11 g, fat: 12 g, carbohydrate: 27 g (0 g from sugar), dietary fibre: 9 g, calcium: 55 mg, iron: 3 mg, magnesium: 81 mg, phosphorus: 253 mg, potassium: 423 mg, sodium: 125 mg, zinc: 2 mg, thiamin: 0.5 mg, riboflavin: 0.1 mg, niacin: 3 mg, vitamin B 6: 0.1 mg, folate: 153 mcg, pantothenic acid: 0.2 mg, vitamin B 12: 0 mcg, vitamin A: 5 mcg, vitamin C: 7 mg, vitamin E: 1 mg, omega-6 fatty acids: 4 g, omega-3 fatty acids: 0.2 g

Percentage of calories from protein 17%, fat 42%, carbohydrate 41%