Black bean dip
When we were kids, our grandmothers or mothers taught us that vegetables were good for us. Whether it was broccoli, spinach, or cauliflower, we learned that our bodies needed them to be healthy.
I remember my mother and grandmother cooking everything from scratch, and the taste was fantastic.
And I still do today, despite my busy lifestyle.
We live in a very different world. Supermarket shelves are full of more convenient, ready-to-eat foods, but are they what our bodies need?
I, for one, like to know what’s in my food, and I prefer real food for the sake of my health.
Studies suggest that highly processed foods increase the risk of obesity, type 2 diabetes, heart disease, high blood pressure, colon cancer, etc.
I made the decision years ago to eat healthily. That’s why I prefer whole foods because they are unprocessed, unrefined, and rich in nutrients our bodies need to function and balance hormones.
In addition, whole plant foods like beans are rich in vital nutrients like fiber, vitamins, minerals, and antioxidants. The key to top-notch health lies in a whole-food, plant-based diet. It does not mean that you have to give up meat, but you should reduce it.
Health benefits of black beans
In a world of fast-paced, fast-eating, a return to simple, nutrient-dense organic whole foods is essential to staying healthy and growing old healthy.
As a black bean dip, Black beans are my favorite source of protein. When I developed endometriosis years ago, one way to reduce the inflammation in my body was to eat less meat and rely more on plant-based protein sources. And that was very helpful because my pain subsided.
Black beans provide fiber, protein, slow-digesting carbohydrates, vitamin A, antioxidants, calcium, etc.
Eating foods rich in fiber (vegetables, beans, legumes, flax seeds, chia seeds) can help lower blood sugar levels, which is very important for people at risk for diabetes.
Although black beans contain a lot of carbohydrates, they do not cause a rise in blood sugar levels. Even diabetics can include this black bean dip in their diet.
Black beans also contain a lot of fiber, which stimulates digestion. They are suitable for keeping the weight off because you feel full longer.
I have found that I hardly get hungry when eating this black bean dip with my favorite vegetables because the meal is rich in fiber, protein, and other nutrients.
One of the reasons people get hungry is that they have eaten bad carbohydrates and sugary foods that spike blood sugar levels and make them hungry.
What I like most about this black bean dip is that the cravings for sweets disappear, which means that my body gets all the nutrients it needs.
My black bean dip recipe is delicious, rich in nutrients, and easy to prepare.
Ingredients for black bean dip, enough for two people for a whole week:
500 grams of dried black beans
Three cloves of garlic
Three medium onions
Three tablespoons of olive oil
Three tablespoons of organic or homemade red bell pepper paste; Depending on your taste, you can substitute it with tomato paste if you do not have it on hand.
A handful of chopped, toasted walnuts (optional)
One tablespoon of lemon juice or more; Since I like the sweet taste of black beans, one tablespoon of lemon juice is enough for me.
1 Tablespoon tahini (this can be optional if you are not a tahini lover).
½ teaspoon turmeric
One teaspoon of dried thyme
Salt and black pepper to taste,
Some sweet paprika for garnish
This black bean dip is healthy and provides your body with essential nutrients.
I like to serve it with roasted broccoli, beetroot salad, and sauerkraut. This meal is a feast for your body.
How to make this black bean dip:
To get all the health benefits of black beans, I use dried beans.
One of the essential steps in preparing this black bean dip is to soak the beans for 11 to 12 hours. Soaking can help reduce gas and prevent bloating.
Old Tip:
One of my mother’s old tips to prevent bloating is to throw away the first water of the cooked beans. By this, I mean that after soaking, drain the liquid, rinse the beans, place them in a large pot of water and bring to a boil. Let the beans simmer for 5 minutes, then pour off the water, rinse the beans and cook them as usual.
This recipe for a black bean dip is not tricky. It involves two main steps:
- Soak, cook and mash the beans.
- Chop the onions and cook them for a few minutes until they are almost golden.
Soak the beans for 10 to 12 hours:
Put the beans in a large bowl and pour some warm water over them until the beans are covered, and a little more if the volume of the beans increases.
Cook and mash the beans:
The next day, rinse the beans and put them in a large pot of water. Let them simmer for 5 minutes until they reach boiling point.
Rinse the beans, add water, thyme, and turmeric, and cook until tender.
Let the beans cool for a few minutes. Set aside some of the simmering bean liquid and leave some in the pan.
Add the remaining ingredients (garlic, half of the golden onions, olive oil, red bell pepper paste, tahini, and lemon juice) to the pot and process the beans with a hand blender until they are creamy and have the desired consistency.
I prefer a thinner consistency than that of mashed potato.
Note:
- You can also use a food processor if that is convenient for you.
- A little boiled water will also do the trick if you do not have enough liquid to get the consistency you want.
Season to taste with salt and pepper. Sprinkle on top the rest of the golden onions, paprika, a tablespoon of olive oil, and some chopped toasted walnuts. The nuts add a crunchy flavor to the black bean dip.
How to roast the walnuts?
Heat a frying pan over medium heat.
Add the walnuts and toast them until they are golden. It will take less than 10 minutes.
Suggestions for serving black bean dip:
This delicious black bean dip is versatile because you can serve it with whole-wheat toast, fresh seasonal vegetables, roasted broccoli, beetroot salad, or sauerkraut.
Just ask your taste buds and adjust the serving method to your liking.
I would love to hear from you about how you liked this black bean dip recipe. Just leave a comment below.
If you recreate this recipe, let me know by sharing your pictures on Instagram and tagging it with the hashtag #healthywomanstyle.
Disclaimers:
The content of this blog should never be used as a substitute for medical advice from your doctor or other qualified healthcare professional.
Cheers to whole foods and health,
Gabby
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