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%

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

  • fat_mono_unsaturated 89%

    olive oil: 89%

  • food_folate 33%

    black beans: 24%
    sweet red onions: 9%

  • folate_total 33%

    black beans: 24%
    sweet red onions: 9%

  • copper 25%

    black beans: 14%
    sweet red onions: 10%

  • vitamin_e 25%

    olive oil: 25%

  • manganese 22%

    black beans: 15%
    sweet red onions: 6%

  • carbohydrate 21%

    black beans: 11%
    sweet red onions: 9%

  • thiamin 20%

    black beans: 14%
    sweet red onions: 6%

  • sugar 19%

    sweet red onions: 17%
    balsamic vinegar: 1%

  • vitamin_b6 19%

    black beans: 3%
    sweet red onions: 16%

  • phosphorus 19%

    black beans: 12%
    sweet red onions: 6%

  • fiber 18%

    black beans: 14%
    sweet red onions: 3%

  • vitamin_k 18%

    olive oil: 18%

  • fat_saturated 18%

    olive oil: 18%

  • magnesium 18%

    black beans: 14%
    sweet red onions: 4%

  • energy_in_kcal 17%

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

  • protein 12%

    black beans: 10%
    sweet red onions: 2%

  • fat_poly_unsaturated 12%

    olive oil: 12%

  • vitamin_c 10%

    sweet red onions: 10%

  • potassium 9%

    black beans: 4%
    sweet red onions: 4%

  • pantothenic_acid 6%

    black beans: 3%
    sweet red onions: 3%

  • riboflavin 6%

    black beans: 3%
    sweet red onions: 3%

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