Halloween is here and we are going to need some healthy recipes to go with the fall season. From September through the New Year, this is a go-to recipe for friends and family gatherings. 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 is quick and easy and tastes great with yellow or blue corn tortilla chips. Look for baked versions of your favorite tortilla chips to save additional fat.
Now let’s take a look at why black beans are so good for you, and how you can make a delectable batch of black bean dip for Halloween, game day, or an after-dinner snack.
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 help reduce 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
- 1 tbsp olive oil (optional)
Combine all ingredients in a food processor, mixing until smooth. Chill until ready to serve.
Makes about 10 servings for normal people, or maybe 4 servings if it’s part of your leg day post-workout meal.
Nutrition Facts
The nutritional content of homemade black bean dip can vary depending on the specific ingredients, but here’s a general breakdown per 1/4 cup (about 60 grams) serving of our simple black bean dip recipe with optional olive oil.
- Calories: ~100
- Protein: ~8 grams
- Carbohydrates: ~10 grams
- Fiber: ~8 grams
- Sugars: ~0.2 grams
- Fat: ~1-2 grams depending on if you decide to add olive oil to your recipe
Vitamins & Minerals
- Iron: ~5% of the Recommended Daily Intake (RDI)
- Calcium: ~1% of the RDI
- Magnesium: ~5% of the RDI
- Potassium: ~6% of the RDI
Additional Nutritional Benefits
Black bean dip is also high in fiber, which promotes digestive health, and antioxidants, particularly from black beans and garlic. Adding extra vegetables like tomatoes, onions, or cilantro can increase vitamin C and other nutrients.
Read more: How to Build Muscle on a Healthy Vegetarian Diet
Tags: black beans, halloween, healthy food, recipe, Recipes
