Black bean dip

A few years ago, I started making a veggie plate to go with dinner every night. Its quick and easy to prepare and often showcases similar veggie options, carrots, cucumber, pepper, fennel and cherry tomatoes. On occasion, especially in the summer months when we have a garden, a few different veggies will make an appearance and sometimes I mix in some fruit as well. The best part of this plate is that it has increased everyones vegetable intake, including my husbands. Having this colourful plate on the table every night has made a huge difference and at the end of the meal, the plate is empty. Nowadays, the veggies go, no matter what, but there was a time, in the early days of its introduction where the kids preferred to dip. So, the nightly veggie plate was accompanied by a bowl of hummus, homemade or store bought. We still put hummus on the table from time to time, but it seems the kiddos like to eat the veggies as is. Maybe they are tired of hummus and its time to switch things up. I have tried a few different bean dips over the years, but something was always missing. Recently, I cooked up a pot of black beans and made a bit too much so I was looking for ways to use them up. That’s when this black bean dip was created, it has the right the combination of flavours and is the perfect alternative to hummus. It tastes great with veggies or pita chips (plain or sprinkled with some warm spices).

Black beans may be tiny but they offer A LOT of nutrients. They are high in protein, iron, fibre, folate and magnesium. They also contain antioxidants which means they have the power to help prevent chronic diseases.

Black Bean Dip

(with spiced homemade pita chips)

Ingredients:

2 cups black beans (drain and rinse if using canned)

1 tbsp cilantro, chopped

1 clove garlic, minced

3 tbsp olive oil

1/4 tsp cumin

1/2 tsp chili powder

1/2 tsp each salt and pepper

Directions:

Place all ingredients into food processor and pulse until smooth, add a few teaspoons of warm water if needed to help bring ingredients together.

Homemade pita chips

Brush two whole wheat pitas with olive oil and sprinkle with 1/2 tsp of cumin, 1/2 tsp chilli powder and salt. Using a pizza cutter, cut into triangles and place on baking sheet. Bake for 10 minutes at 350 degrees until crisp.