Black bean dip

Black beans originated in South America and are a staple ingredient in Latin American and Caribbean cuisine.

If you’re looking for a pantry staple that’s versatile, nutritious, and delicious, look no further than black beans. These legumes are packed with protein, fiber, and a variety of vitamins and minerals, making them a great addition to any diet. And because they’re so versatile, you can use them in a wide range of dishes, from soups and stews to salads and dips.

One of the great things about black beans is how easy they are to use. If you’re short on time, you can simply open up a can of black beans and add them to a salad or wrap for a quick and easy meal. But if you have a little more time, you can use black beans as the base for a wide range of delicious dishes.

Good For You!

Black beans are exceptionally high in fiber and plant-based protein, two nutrients that help lower chronic disease risk and that many westernised diets lack.

Their protein is highly digestible, with a digestibility of 79%. In fact, black beans are considered an ecologically sustainable protein source compared with animal based sources. Black beans are:

1. High in fibre: Black beans are an excellent source of dietary fibre, with one cup of cooked beans containing about 15 grams of fibre. Fibre is important for digestive health and can help lower cholesterol levels and reduce the risk of heart disease.
2. Rich in protein: Black beans are a great source of plant-based protein, making them an ideal choice for vegetarians and vegans. One cup of cooked black beans contains about 15 grams of protein, which is about one-third of the daily recommended intake for most adults.
3. Low in fat: Black beans are a low-fat food, with less than 1 gram of fat per cup of cooked beans. This makes them a great option for anyone looking to maintain a healthy weight or reduce their overall fat intake.
4. Packed with vitamins and minerals: Black beans are a good source of several essential vitamins and minerals, including folate, iron, magnesium, and potassium. These nutrients are important for a wide range of bodily functions, including red blood cell formation, bone health, and muscle function.
5. May help regulate blood sugar: Black beans have a low glycaemic index, which means they don’t cause a sharp rise in blood sugar levels after consumption. This can be beneficial for people with diabetes or anyone looking to maintain stable blood sugar levels throughout the day.

Preparation

Cooking beans from dry is by far the best way to get value for money as well as the best flavour. But it does take time. And canned beans are just so convenient. So for this recipe, all you need is a can of black beans, as well as your usual suspects for a good hummus: tahini and garlic. Normally hummus using cumin as a seasoning, but for this dip, we will use a Cajun mix for added depth. And instead of lemon, we will use fresh lime.

Start by preparing your Cajun seasoning:

• 1 tbsp sea salt grounded
• 1 tbsp sweet smoked paprika
• 1 tbsp garlic powder
• 2 tsp ground white pepper
• 2 tsp onion powder
• 1 tsp ground cumin
• 1 tsp cayenne pepper
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1 tsp dried basil

Put everything in a class jar (a jam jar works well!) seal with the lid and give it a good shake. This will make around 6 tablespoons. I often make a big batch so I always have plenty on hand for fajitas and chilli recipes.

Ingredients

• 1 can black beans
• 1 clove garlic
• 1 tbsp cajun seasoning recipe in the blog
• 1 lime juiced
• 2 tbsp tahini
• 2 ice cubes
• 50 ml water you can use olive oil if you prefer

Directions

In a high powered blender, add the black beans, tahini, lime juice and garlic with a splash of water and blend until smooth.

I like to add a couple ice cubes during the blending, it gives it such a wonderful creamy texture!

Print Recipe

Black bean dip

A cajun inspired variation to a classic hummus!

Prep Time10 minutes mins

Cook Time5 minutes mins

Total Time15 minutes mins

Course: Appetizer

Cuisine: Mexican

Diet: Vegan, Vegetarian

Keyword: black beans, hummus

Servings: 4

Equipment

• 1 Blender

Ingredients

• 1 can black beans
• 1 clove garlic
• 1 tbsp cajun seasoning recipe in the blog
• 1 lime juiced
• 2 tbsp tahini
• 2 ice cubes
• 50 ml water you can use olive oil if you prefer

Instructions

• Drain and rinse the blackbeans.
• Add to a blender along with the rest of the ingredients.
• Blend on high until smooth. You may need to scrape down the sides a few times until all is mixed.