I thought it would be cool to do a post on nutrition every wednesday based on an ingredient in one of that week’s recipes. For this first post I decided to go with black beans since I’ve been enjoying a Black Bean Cilantro Dip from Very Vegetarian. I’ve been eating this dip with lightly steamed broccoli and carrots for an afternoon snack – yum!

Black Beans:

  • Like most legumes, black beans are very high in fiber, which helps lower cholesterol and promotes healthy bowel movements =)
  • Black beans are a virtually fat free protein source (which is great for those of us who eat little or no animal products).
  • Legumes have a low glycemic index which means they prevent blood sugar levels from rising too fast after a meal.
  • Believe it or not black beans are actually high in antioxidants! The darker the bean, the more antioxidants!
  • One particular study found that a higher consumption of legumes brought an 82 % decrease in heart attack risk.

Black Bean Dip adapted from Very Vegetarian

  • 2 cups cooked black beans
  • 1 tsp olive oil
  • 1/4 tsp of cumin seeds
  • 1 small onion diced
  • 2 minced garlic cloves
  • 1/4 tsp chili powder
  • 1/4 tsp chipotle powder
  • 2 TB lemon juice
  • 2 TB chopped cilantro
  • Salt to taste
  1. Puree black beans in a food processor.
  2. Heat the oil in a saucepan over medium high heat. Add the cumin seeds, onion and garlic and cook until the onion starts to soften.
  3. Add the chili powder and cook until the onion is soft.
  4. Add the onion mixture to the beans and also add the chipotle powder, lemon juice and cilantro. Puree
  5. Add salt to taste.

You can discover more great things about black beans by visiting this website.