Ellie's Black Bean Dip

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This recipe is so easy, and healthy, and really good.  Hopefully this post is in time for a few holiday potlucks, to provide a healthy alternative to all the other fattening dips.  This isn't just good for being healthy, it is delicious regardless.

By Ellie Krieger, MS, RD

Ingredients

  • 2 teaspoons olive oil
  • 1/2 medium onion, diced (about 3/4 cup)
  • 1 clove garlic, minced (about 1 teaspoon)
  • 1 tablespoon seeded and minced jalapeño pepper
  • 1 (15.5 ounce) can black beans, preferably low-sodium, drained and rinsed
  • 2 tablespoons fresh lime juice
  • 1/4 teaspoon ground cumin
  • 2 tablespoons coarsely chopped fresh cilantro
  • 1 tablespoon water
  • Salt and freshly ground black pepper to taste

Cooking Instructions

  1. Heat the oil in a medium skillet over medium-high heat. Add the onion and cook, stirring, until softened, about 5 minutes. Stir in the garlic and jalapeño and cook for 1 minute.
  2. Place the beans in a food processor. Add the onion mixture and the remaining ingredients and process until smooth.