Friday, May 18, 2012

Black Beans Win Again!

Lame title I know I know...but, you will think the same way after you make this dip. I had randomly seen this recipe in an Oprah magazine and taken a quick pic on my iPhone and then waited WAY too long to make it. It's always a hit and its healthy, win win. Its great with chips (Guiltless Gourmet tortilla chips are my new fav find!) and with veggies too. Enjoy and happy weekend!

Smoky Black Bean Dip via

Servings: Makes about 2 1/2 cups
  • 1 1/2 Tbsp. canola oil
  • 1/2 cup thinly sliced green onions , including green tops
  • 2 tsp. ground coriander
  • 2 tsp. ground cumin
  • 2 cans (15 ounces) black beans , drained and rinsed
  • 1/4 cup lime juice (about 2 limes)
  • 2 tsp. canned chipotle chilies in adobo sauce
  • 2 tsp. coarse salt
  • 1/2 cup reduced-fat sour cream
  • 1 small jalapeno chili , seeds and ribs removed, minced
  • 1/2 cup and 1 Tbsp. minced cilantro
Total time: 25 minutes

In a medium sauté pan, heat oil over medium heat. Add onions, coriander, and cumin. Sauté, stirring frequently, until onions are softened, about 2 minutes. Add beans and 1/3 cup water. Simmer until water evaporates, 5 to 7 minutes. Cool 5 minutes.

In the bowl of a food processor fitted with a metal blade, process bean mixture until coarsely mashed. Add lime juice, chipotle chilies, and salt. Process until smooth. Add sour cream, jalapeño, and 1/2 cup cilantro. Pulse just until cilantro is incorporated. Adjust seasoning, then transfer to a bowl. Garnish with remaining cilantro and serve immediately.

Per 2 Tbsp. serving: 57 calories, 2 grams fat, 3 grams protein, 2 grams fiber

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