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Monday, December 13, 2010

Appetizer of Champions--Black Bean Dip

Serving Size:  4 Tbsp
Difficulty:  EASY
Calories 90; Fat 3g. (1g. saturated); Carbohydrates 3g;
Protein 4g; Fiber 2g

About This Recipe

This recipe calls for canned black beans.  If you read the label, you'll notice that, save for reduced-sodium versions, all canned beans are high in sodium.  Thoroughly rinsing canned beans reduces the sodium content by 45%!  Always thoroughly rinse canned beans, especially if you have issues with hypertension.  You can reduce the sodium further, by starting with reduced sodium black beans, but you'll pay about 50% more per can.  I say just by the cheap ones and rinse the hell out of them.  This recipe is high in fiber, contains good fats, and  weighs in at a whopping 4 grams of protein per serving.  What's more, it tastes great!  Enjoy it with some homemade garlic pita chips.


  • 2 Tbsp. Extra Virgin Olive Oil
  • 4 Cloves Garlic (finely minced or pressed)
  • 1 Medium Onion Diced
  • 3.5 tsp. Ground Cumin (watch the freshness--cumin loses its flavor quickly)
  • 1.5 tsp. Dried Oregano
  • 1 4-oz Can Chopped Green Chilis (drained)
  • 1 small jalapeno pepper finely minced (with seeds for a kick, or seedless for mild)
  • 2 15-oz. Cans Black Beans (Drained and THOROUGHLY rinsed)
  • 1 Cup Lowfat Cottage Cheese
  • 4 Oz. Light Cream Cheese
  • 1/2 C. Packed Minced Cilantro
  • Juice of One Lime
  • 2 tsp. Salt and 1/2 tsp. Black Pepper (more or less to taste)


  1. In a medium-sized wide saucepan or saute pan, heat olive oil over medium heat and add garlic, onion, cumin, and oregano.  Saute until onions and garlic are slightly softened (about 5 minutes).  Stir in the green chilis.  Remove from heat and cool to room temperature.
  2. In the bowl of food processor fitted with the metal knife blade, process the cream cheese and cottage cheese until smooth. 
  3. Add remaining ingredients except for the cilantro to the food processor and process until smooth.
  4. Pulse in the 1/2 cup of packed cilantro just until incorporated.
  5. Chill overnight to blend flavors.  Garnish with additional chopped cilantro.
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