Tasty Black Bean Dip

Number served:

Ingredients:

  • black beans - 1 1/2 cup
  • sweet red onions (finely chopped) - 2 tablespoon
  • balsamic vinegar - 1 tablespoon
  • fresh garlic (peeled and finely chopped) - 1 unit
  • olive oil - 1/2 cup

Directions:

You can use canned black beans (each 12 ounce can is about 1 1/2 cups) or cook dry beans according to package directions and then cool.

Combine ingredients in the blender or food processor and mix for about 1 minute to either a fine or course consistency depending on your tastes and preferences.

I like to serve this in small individual bowls place on a larger plate so there is plenty of room on each plate for pita bread, chips, and/or cut up raw vegetables.

Get creative: based on the statistics of over 100,000 recipes, here are some other ingredients that are commonly used with the ingredients in this recipe that you might want to experiment by adding one or two of the following (amounts adjusted assuming you making 4 servings):

  • fresh rosemary : 1/4 teaspoon
  • fresh basil : 1 tablespoon
  • capers : 1/4 teaspoon
  • fresh thyme : 1/4 teaspoon
  • red wine vinegar : 1/2 tablespoon
  • red pepper flakes : 1/4 teaspoon
  • dried oregano : 1/4 teaspoon
  • kale : 1/4 cup
  • dry rosemary : 1/4 teaspoon
  • saffron : 1/4 teaspoon

Approximate nutrients
per serving
(% daily requirement):


  • iron 110%

    olive oil: 8%
    balsamic vinegar: 2%
    sweet red onions: 23%
    black beans: 75%

  • fat_mono_unsaturated 89%

    olive oil: 89%

  • food_folate 33%

    sweet red onions: 9%
    black beans: 24%

  • folate_total 33%

    sweet red onions: 9%
    black beans: 24%

  • copper 25%

    sweet red onions: 10%
    black beans: 14%

  • vitamin_e 25%

    olive oil: 25%

  • manganese 22%

    sweet red onions: 6%
    black beans: 15%

  • carbohydrate 21%

    sweet red onions: 9%
    black beans: 11%

  • thiamin 20%

    sweet red onions: 6%
    black beans: 14%

  • sugar 19%

    balsamic vinegar: 1%
    sweet red onions: 17%

  • vitamin_b6 19%

    sweet red onions: 16%
    black beans: 3%

  • phosphorus 19%

    sweet red onions: 6%
    black beans: 12%

  • fiber 18%

    sweet red onions: 3%
    black beans: 14%

  • vitamin_k 18%

    olive oil: 18%

  • fat_saturated 18%

    olive oil: 18%

  • magnesium 18%

    sweet red onions: 4%
    black beans: 14%

  • energy_in_kcal 17%

    olive oil: 10%
    sweet red onions: 2%
    black beans: 3%

  • protein 12%

    sweet red onions: 2%
    black beans: 10%

  • fat_poly_unsaturated 12%

    olive oil: 12%

  • vitamin_c 10%

    sweet red onions: 10%

  • potassium 9%

    sweet red onions: 4%
    black beans: 4%

  • pantothenic_acid 6%

    sweet red onions: 3%
    black beans: 3%

  • riboflavin 6%

    sweet red onions: 3%
    black beans: 3%