Here's a black bean dip recipe that's super yummy and healthy and a cinch to whip up. Bonus: It's vegan!
Black beans have a larger portion of indigestible fibers than any other bean. This is healthy because those fibers feed our intestinal bacteria, who digest it, create a waste product which our intestinal cells absorb and use as energy. This readily available energy, right at the source of digestion, improves bowel absorption and motility. Talk about efficiency!
Foods with high levels of indigestible fibers have also been shown to dramatically lower colon cancer risk, decrease cholesterol and blood sugar. Beans are also a great source of protein without the negatives of long chain saturated fats. This makes beans the ideal protein source for those fighting diabetes, high cholesterol, or any cardiovascular issue.
Ingredients
1 can or 15oz black beans, soaked and cooked
1 tbsp Ellyndale Organic Extra Virgin Olive Oil
2 cloves garlic
3 tbsp or 1 lime juiced
1 tsp chili pepper flakes (or more if you like it spicy)
3-4 tsp cumin
3-4 tsp water
¼ tsp sea salt
4-5 tbsp nutritional yeast flakes, mixed in
Handful of chopped cilantro, mixed in
Read more about the healthiest beans, grains, and legumes
Directions
Soak beans at least 12 hours (change out water several times) and cook slowly until they are soft. I seem to have better result (i.e. creamier texture, less side effects) the longer I soak the beans. The idea behind the soaking and cooking is to break open the outer coating of the bean which has indigestible sugar molecules (which our bacteria digest and excrete their waste products aka flatulence).
Add all ingredients, except nutritional yeast and cilantro, into food processor and blend until smooth. You may want to blend beans first to get a smoother consistency. Mix in finely chopped cilantro and nutritional yeast flakes. Place into dish and serve. Makes one medium sized bowl.
Image: Louise Van Blyderveen
