Island Black Bean Dip

Name: Island Black Bean Dip
Yield: 5
Ingredients: 1 1/2 cups cooked black beans or 1 (15 ounce) can no-salt-added or low-sodium black beans, drained; 2 tablespoons no-salt-added salsa; 1/4 cup scallions, minced; 1 1/2 tablespoons Dr. Fuhrman's Blood Orange Vinegar or other fruity flavored vinegar; 2 tablespoons Dr. Fuhrman's MatoZest or other no-salt seasoning blend, adjusted to taste; 2 tablespoons minced red onion; 1/2 cup finely diced mango; 1/4 cup diced red pepper; 1 tablespoon fresh, minced cilantro, for garnish

By: www.DrFuhrman.com

by 17 members

G - BOMBS

Category: Dressings, Dips and Sauces

Tags: Anti-Cancer/High Micronutrient Diabetes Reversal

Entertaining at home or looking for a dish to bring with you to a get-together? This tasty bean dip is sure to be a hit. Serve it with lots of colorful raw veggies.

Recipe
My Notes
Nutrition Facts
Ratings & Comments (7)

Serves 5

Ingredients

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1 1/2 cups cooked black beans or 1 (15 ounce) can no-salt-added or low-sodium black beans, drained

2 tablespoons no-salt-added salsa

1/4 cup scallions, minced

1 1/2 tablespoons Dr. Fuhrman's Blood Orange Vinegar or other fruity flavored vinegar

2 tablespoons Dr. Fuhrman's MatoZest or other no-salt seasoning blend, adjusted to taste

2 tablespoons minced red onion

1/2 cup finely diced mango

1/4 cup diced red pepper

1 tablespoon fresh, minced cilantro, for garnish

Instructions:

Remove 1/4 cup of the black beans and set aside.

Place remaining beans in a blender or food processor. Add salsa, scallions, vinegar and Dr. Fuhrman's MatoZest. Puree until relatively smooth. Transfer to a bowl and add the reserved black beans, red onion, mango and red bell pepper. Mix well and chill for 1 hour. Garnish with cilantro.

Serve with raw vegetables.

Makes 2 1/2 cups.

My Notes: (Click Edit to enter your notes about this recipe)

Serves 5

Per Serving:

Calories 123
Protein 7 g
Carbohydrates 23 g
Sugars 4 g
Total Fat 0.7 g
Saturated Fat 0.1 g
Cholesterol 0 mg
Sodium 55 mg
Fiber 7.1 g
Beta-Carotene 340 ug
Vitamin C 25 mg
Calcium 43 mg
Iron 2.1 mg
Folate 130 ug
Magnesium 60 mg
Potassium 333 mg
Zinc 0.9 mg
Selenium 1.3 ug

My Rating:
(click on a star to select your rating)

BeckysBistro

01/18/2012 07:48 PM

Rated this recipe: (no rating)

This was wonderful! I made it for a party and had rave reviews. I added some extra cilantro to the dip before placing it in the food processor. In addition to the raw veggies, I served it with some organic, no-salt blue corn chips. I am blessed to have a mango tree (organic!) in my backyard. I used some of my mango from last summer that I froze and I thawed for this - it was actually easy to slice. Thanks for the great recipe!

klink

02/20/2012 12:56 PM

Rated this recipe:

Loved this! I made it for some friends and it was awesome and very easy!

Janice

05/25/2012 03:19 PM

Rated this recipe:

I have made black bean dip several times. It is great on vegetables as well as on a salad. Or dip your carrots or celery sticks into it for a snack. Versatile and delicious. I give it 5 stars.

But I am curious why the associated picture shows a white dip when this dip comes out black.

This comment was last edited on 05/25/2012 03:22 PM

LindenMorrisDelrio

08/28/2014 04:33 PM

Rated this recipe: (no rating)

Janice that is not white. Although it may look that way on your monitor. The picture is very consistent with what the dip would look like had a photo been taken with to much flood light or flash.

Elaine Garces

04/28/2015 11:10 AM

Rated this recipe:

What a keeper. Just the right balance of flavors but with a little bit of a tang thanks to the mango AND the DF Blood Orange vinegar which is exceptional/ worth every penny. THANK YOU

fdfd

01/02/2016 12:26 PM

Rated this recipe:

Made this for a New Year's party, and wow, is it good! It was also fast, since I had thawed black beans I had previous cooked and salsa I had previously made, mixed it up and it was ready to go. I used a hand masher for the beans, since I couldn't get the right consistency in my vita-mix.

vaporz

12/28/2016 09:40 PM

Rated this recipe: (no rating)

This recipe should be updated to include a link for the salsa: https://www.drfuhrman.com/shop/products/177/tex-mex-salsa

vaporz replies:

06/13/2023 06:12 PM

Rated this recipe: (no rating)

Thank you Linda for updating it per my comment.

I have made this several times per the recipe, and have recently added blended broccoli to it. That was part of my dinner crudites but adding to this has two benefits: 1) I'm finely chopping the broccoli, maximizing ITC formation, and 2) it enables me to eat more. Also, pomegranate arils are a delicious/healthy addition to this recipe! Five yums out of five.

This reply was last edited on 06/13/2023 06:29 PM

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Island Black Bean Dip

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