Chef sprinkling spices

Spicy Black Bean Dip

This absolutely delicious dip can be used as refried beans (no frying here), fajita or taco filling, or with your favorite chips. Want mild or medium heat intensity? Adjust the chili powder to crank it up or tone it down.

Plate and ingredients displayed on a summer day outside next to a pond.

Ingredients

 

1 T. EVOO Bragg’s Extra Virgin Olive Oil    Read why we recommend this quality brand

1 small onion, chopped  In a hurry?  Use 1 T. onion powder

3 cloves garlic, pressed

1 T. cumin ground

3 c. black beans, cooked and drained (reserve some liquid for processing and use for making rice if relevant) For healthy bean cooking instructions peruse our Bean & Chicken Wrap Recipe

1-2 T. Bragg’s Apple Cider Vinegar (with the mother!) 

½ t. Himalayan Pink Salt  This incredibly nutritious salt will add 84 minerals to your diet. Don’t use table salt, it’s poison and causes health problems. See the article, “Is Salt Good?”  

1-2 organic tomatoes diced, optional

Preparation

 

Heat oil on low to medium heat in a cast iron skillet or Le Creuset cookware.  You should NEVER cook in Teflon or aluminum cookware.  Please read the article Dangers of Teflon: Canary in the Coal Mine.

 

Add onion, pepper & garlic. Sauté 5 minutes or until soft. Add cumin and chili powder. These spices need to be heated for the flavors to reveal themselves. Sauté for 1 additional minute stirring often.  Taste to assess the desired heat level. Adjust chili powder if necessary.

Add cooked beans and mix thoroughly.

Process bean mixture in food processor or blender.

 

Add vinegar and pink salt. Use bean cooking water if dip is too thick for your liking.

 

Stir in tomatoes for a chunky dip, if desired.

 

Black beans are considered some of the most nutritious legumes in the world. Eaten with organic rice they provide essential amino acids that make a good source of protein.

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