personal training, nutrition, health and fitness

Prep Time: 15 minutes

Serving: 12 (3 cups)

 

INGREDIENTS:

• Black beans (2 15 oz. cans, drained and rinsed - reserve 1/4 cup liquid)

• Olive oil (1 teaspoon)

• Red onion (1/2 medium, chopped)

• Garlic cloves (2, minced)

• Cumin (1 teaspoon)

• Chili powder (1/2 teaspoon)

• Sea salt (1/2 teaspoon)

• Cayenne pepper (1/4 teaspoon)

• Tomato paste (2 tablespoons)

• Lime juice (2 tablespoons)

• Apple cider vinegar (1/2 tablespoon)

• Fresh cilantro (2 tablespoons, chopped + extra for garnish)

• Yogurt (optional)

 

METHOD:

Step 1:

Heat the olive oil on a frying pan over medium heat. Cook the garlic and onion, tossing regularly to ensure they don't burn, for 5 minutes. Mix the spices in and cook for an extra 5 minutes.

Step 2:

Blend the reserved bean liquid, black beans, tomato paste, apple cider vinegar, lime juice, cilantro, and the cooked onion and garlic, until smooth.

Step 3:

In a bowl, add the dip. Top with yogurt and cilantro.

 

NUTRITIONAL INFORMATION

Calories

69

Fat

1 g

Protein

14 g

Carbs

10 g

Fibre

4 g