Featured Recipe: Spiced Black Bean Spread

by | Apr 25, 2012 | Article, Healthy Eating

Looking for an alternate to hummus, guacamole or store-bought veggie dip? Healthy Eating Active Living recommends we try bean spreads instead. Beans are full of healthy carbohydrates, protein and low in fat and can be quite versatile.

Ingredients
  • 1 can Organic black beans drained or 1.5 cups cooked beans.  White or Kidney beans can be substituted.
  • 1 sweet onion small, chopped
  • 1 tbsp extra virgin olive oil
  • 1 clove garlic pressed
  • 1 lemon juiced
  • 1 tsp chili powder
  • 1 tbsp ground cumin & coriander mix
  • sea salt and pepper to taste
Instructions
  1. Lightly saute garlic, cumin, coriander and onions in a skillet for 1-2 minutes with olive oil.  This step is optional but will enhance the flavours.
  2. Place all ingredients in a food processor or blender and blitz until smooth.
  3. Add more lemon juice to thin if mixture is too thick.
  4. Use as a dip for veggies

Originally published at HEAL