Halloween Recipes – Black Bean Dip

Halloween season is coming and we are going to need some healthy recipes to go with the fall season. As always at Project Swole we prefer to focus on recipes that can help us either gain muscle or lose fat. This high protein, high fiber black bean recipe will go a long way in satisfying your craving for chips and dip.

Black Bean Dip
Black Bean Dip

Black bean dip is quick and easy, and tastes great with yellow or blue corn tortilla chips. Look for baked versions of your favorite tortilla chips in order to save additional fat.

Why Black Beans?

Black beans are a very good source of fiber. In addition to lowering cholesterol, the high fiber content in black beans prevents blood sugar levels from rising rapidly after a meal. This means beans are an excellent choice for folks with diabetes, insulin resistance or hypoglycemia.

Black beans also contain antioxidants, which are helpful in reducing the effects of aging caused by free radical damage. The antioxidant concentration in black beans is equivalent to that of cranberries and grapes.

Black Bean Dip: The Recipe

  • 1/2 cup (30 oz) black beans, rinsed and drained
  • 1 red pepper, diced finely
  • 1/2 cup prepared salsa
  • 2 Tbsp. lime juice
  • 1/2 cup low fat sour cream
  • 1/4 cup chopped fresh cilantro

Combine all ingredients in a food processor, mixing until smooth. Chill until ready to serve.

Makes 10 servings.

Per serving:
106 calories
1 g fat
3 mg cholesterol
8 g fiber
8 g protein

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