Want to change up your usual hummus, guac or salsa?
This bean and corn dip pairs beautifully with cut up veggies (it fills a celery boat nicely), nacho chips or your favourite whole grain crackers.
You can also add it to a bed of greens, put in a wrap with sliced avocado or use it in a ‘burrito’ power bowl with brown rice, roasted sweet potato and sliced avocado for lunch or dinner.
It’s filled with plant based protein for good energy, disease fighting antioxidants and naturally detoxifying cilantro (optional if you’re not on team cilantro).
Enjoy.
INGREDIENTS
- 1 clove garlic, minced
- 1/2 cup red onion, chopped
- 2 Tbsp olive oil
- 1 cup frozen or fresh corn
- 1/4 tsp cumin
- 1/4 tsp chili powder
- 1 can black beans, rinsed and drained
- 1 bell pepper, chopped
- Juice from one lime (or 2 Tbsp of lime juice)
- Fresh ground sea salt
- 1/4 cup cilantro, finely chopped (optional)
- 1/2 an avocado diced (optional topping)
METHOD
Sauté garlic and onion in the olive oil in a medium size frying pan for a couple minutes on low heat. Add the corn, cumin and chili powder, stir and sauté for another 5 minutes until the onion is soft but not translucent.
Remove the mixture from the heat and add it to a large mixing bowl. Stir in the black beans, bell pepper, lime juice, a few good sprinkles of sea salt and cilantro (optional).
Stir well to combine and serve as a dip with tortilla chips, crackers or veggies. You can add in the chopped avocado if you like, but only add it to what you’re serving at the time because the avocado won’t keep well as leftovers.
You can also put this in a wrap, on top of a baked sweet potato or a bed of greens.
Store it in an airtight container in the fridge for up to 3 days.
TIPS & NUTRITION
Black beans are full of energizing protein, iron and antioxidants.
If you like a spicier dip, you can add a little finely chopped jalapeño or sprinkle in some crushed red pepper.
