We all know that black beans are healthy, they offer fiber for our digestive tract health and plant protein for healthy muscles, blood sugar regulation, heart health and they are virtually fat-free like all other beans. Beans of all kinds are extremely versatile.
This black bean salsa dip is easy, fast and tasty!
1, 15 oz. can low or no sodium black beans, rinsed and drained
2 Tbs. olive oil
2 Tbs. lime juice
small handful parsley or cilantro or both
1/2 -1 jalapeno pepper seeded if less heat is preferred
1 cup freshly prepared salsa (or 1 small can petite diced tomatoes)
*add extra hot sauce of desired
Add beans, oil, parsley/cilantro, lime juice and 1/2 (or full cup if you want a completely smooth dip) of salsa or tomatoes to a food processor bowl and process until smooth and creamy.
Serve as is or mix remaining half cup into the mixture by hand for a chunky black bean dip. Serve with tortilla chips.
Salsa is simple to make and can taste fresh year round. In the summer months when tomatoes are overflowing in the garden and farm stands, I use those but in the winter months it’s pretty easy to make a fresh tasting salsa using good quality canned tomatoes. When tomatoes are not in season, canned actually tastes better than the bland, hard tomatoes you find in the store due to the fact that canned are picked at peak ripeness. Try to choose organic, low sodium brands when purchasing canned tomatoes.
Here’s the recipe:
1 – 15 oz can diced or petite tomatoes (or about 4-5 large fresh when in season, diced small)
2 cloves garlic, minced
1 small onion, diced small
juice from 1/4 of a lime
1/4 tsp. Himalayan pink salt
few grinds black pepper (or shakes)
drizzle of olive oil
1/2 or 1 whole green bell pepper, diced (depending on size)
1 fresh jalapeno pepper, diced
Mix all ingredients in a large bowl, stir gently mixing well.
Can serve immediately or refrigerate a few hours to a day or two. Serve with tortilla chips. I prefer Xochitl chips as they are organic, no GMO’s, they’re thin and crispy…delicious!
If you’re in a hurry or don’t have all the ingredients, you can share, if you’re willing, your sister-in-law’s home canned salsa!