Black Bean Dip
Recipe by Tiana Pollari
Ingredients
9
Time
10m
This black bean dip contains quercetin and saponins which can protect the heart. Black beans provide antioxidants, protein, fiber and are a great source of carbohydrates. The dip is packed with vitamin C, selenium, manganese and iron from the garlic. Coriander is full of antioxidants that provide immune-boosting, anticancer, anti-inflammatory, and neuroprotective properties. This black bean dip contains quercetin and saponins which can protect the heart. Black beans provide antioxidants, protein, fiber and are a great source of carbohydrates. The dip is packed with vitamin C, selenium, manganese and iron from the garlic. Coriander is full of antioxidants that provide immune-boosting, anticancer, anti-inflammatory, and neuroprotective properties.
Snack
Ingredients
1 can
Canned Black Beans
6
Garlic Cloves
1/2
Red Onion
3 Tbsp
Avocado Oil
1 Tbsp
Cumin
1 Tbsp
Coriander
1/2 cup
Cilantro
1/2 tsp
Sea Salt
1 pinch
Black Pepper
Instructions
1
Add oil to the pan and allow it to heat up. Add onions and sauté until translucent. Add in garlic and continue to sauté.
2
Turn the heat down to medium and add in cumin, coriander, salt and pepper and continue to sauté the mixture until it is fully cooked. Be careful not to let the mixture burn.
3
Add the beans to the pan and stir into the onion and garlic mixture. Sauté for another 30-45 seconds. Remove from heat and allow the mixture to cool.
4
Place the bean mixture into the food processor along with the fresh cilantro and process until smooth. (Scraping down the sides as you go).
5
Adjust the seasoning to your liking and enjoy!
6
Substitutions: Sub coconut or olive oil for avocado oil. Option to omit cilantro or sub with parsley
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More Recipes by Tiana Pollari
Tiana is a Holistic Nutritionist and Certified Personal Trainer who specializes in the integration of functional strength training and holistic living. She believes that food should nourish and fuel you and is always in the kitchen creating nutritious and delicious meals to satisfy any skeptic. When she isn’t in the kitchen creating recipes she is also coaching women on how to build sustainable habits and feel confident and sexy in their bodies through her Get Right Method program.
