Black Bean Dip for all occasions (Serves 2)

A high protein addition to any dish!

Rich in complex carbs, protein and fibre, black beans (and legumes generally!) support stable blood sugar and satiety, making this dip excellent for a snack to keep you going until your next meal. It is also a tasty topper to salads, fajitas and burritos!

Black beans are also rich in iron, phosphorous and magnesium, which are three minerals important in energy production and therefore particularly important for athletes. For maximal absorption, iron requires vitamin C … so pair this dip with some carrot or pepper veg sticks for the ultimate snack!

This dip will keep in the fridge for up to 5 days, and also freezes well – so definitely one you can make a big batch of when food prepping!! Enjoy!!

Per Serving:

Based on average nutritional values of ingredients. Actual values will vary.

Protein: 8g

Fat: 8g

Carbs: 13g

Fibre: 10g

Kcal: 157

Ingredients:

2 cloves garlic, finely chopped

Thumb-sized chunk of fresh ginger, finely chopped

1 x 400g tin black beans, drained and rinsed

1 tbsp olive oil

Juice of 1 small lime

1 tbsp chopped fresh coriander

Salt and black pepper, to taste

Preparation time:

Prep time: 5 mins

Cook time: 10 mins

Method:

  • Heat the oil in a heavy saucepan over a medium heat, until the oil begins to bubble

  • Add the garlic and ginger and sauté until soft

  • Add the black beans to the pan and cook for 3-4 minutes, stirring occasionally

  • Remove from the heat, transfer the bean mixture to a bowl, and stir in the fresh coriander and lime juice. Season to taste with salt and pepper.

  • Blend the mixture with a fork or in a blender – the longer you blend, the smoother the final dip will be.

  • Serve with crudités and / or corn chips, use to top a warming bowl of Mexican chilli or stew, or add to fajitas.

    Enjoy!

Variations to consider:

If you are not a fan of black beans, use chickpeas or kidney beans instead! Both work really well and have a great texture in this dip. Both are also higher in protein and carbs, if you are looking for a higher calorie snack.

To increase the fat content, mix in peanut butter … trust me, the flavour works! Or pair with sour cream, for a fat and dairy hit!!


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