“Beans beans the magical fruit, the more you eat, the more you toot!” I don’t know who wrote this little rhyme, but it’s a great way to remember that beans are full of fiber. Also, beans are not a fruit they are a legume, but I digress.
As a vegan, I find that I consume a variety of legumes and beans on a regular basis in order to receive an adequate amount of protein. Aside from protein, beans also contain a ton of fiber. For instance, just one cup of black beans contain 29 grams of dietary fiber! That’s a lot considering that men should consume approximately 30 grams to 40 grams of fiber a day, and women should consume approximately 20 grams to 25 grams. So ladies, in just one cup of beans, you’re satisfying your fiber needs for the day. These values are provided by the USDA.
I usually make a huge batch of this bean dip every few weeks. It has the potential to last for up to two weeks, but unfortunately it never lasts that long because everyone in my house loves it. I created this recipe based on an old friend’s moms bean dip recipe. Every time I went to her home, she had a batch of bean dip waiting for me, and I never left the house without eating the whole thing. It’s absolutely addicting.
While it is referred to as a dip in the title, this bean creation has the potential to become a side dish at a summer barbecue, a topping on your favorite hotdog, or the perfect add-in to any salad. It’s also extremely aesthetically pleasing. (I mean, have you seen that color?! Talk about eating the rainbow). The possibilities with this dip are endless, but it’s also always perfectly okay to enjoy it with your favorite chips as I often do. This dish is super easy to make, and usually only takes about ten minuets to complete. It will quickly become your go-to dip, so without further ado let me show you how to make it.
- 1 can organic black beans (or freshly prepared black beans)
- 1 can organic kidney beans (or freshly prepared kidney beans)
- 1 can organic white cannellini beans (or freshly prepared white cannellini beans)
- 1 can organic sweet corn (or freshly prepared corn boiled or grilled)
- 1/2 cup chopped red onion
- 1/2 cup fresh cilantro
- 1/4 cup fresh tomato chopped
- juice of one lime
- 1/3 cup organic olive or organicsafflower seed oil
- 1/3 cup balsamic vinegar
- 2 packets organic stevia
- 1 tbsp organic himalayan salt
- Drain and rinse all beans and corn throughly and pour into a bowl. Mix
- Dice red onions, tomatoes, chop cilantro.
- Add the veggies to the beans and mix well. Smile at all of the pretty colors.
- Add the remaining ingredients. If you feel that the dish needs more acidity, add more balsamic vinegar. Enjoy however you choose 🙂