Eat Well Jan. 20. 2015
Condiments

Southwest Three Bean Dip

Jan. 20. 2015
Condiments
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN

Dietitian, Founder

If you’re like me, you truly have no idea when the superbowl is unless your boyfriend mentions it in conversation of wanting to have all the guys over and “make food”. It’s not until then when my ears pop up and go “okay! As long as I make the food…and you all clean up” haha. For the past couple of years it’s been my mission to share a couple football and tailgating inspired recipes with a healthy spin; this year is just the same except this Southwest Three Bean Dip has been a long time favorite of mine and can/is enjoyed year round, but is particularly good for sharing it with lots of friends.

The new bean dip.

Bean dip is bean dip… or is it? I know, bean dip isn’t that sexy. It’s a recipe that’s been around for ages and pretty much consists of the same ingredients – beans and some type of oil, cheese, or fat to keep it together. My take on this was to use several of my favorite fiber and protein rich beans mixed with heaps of fresh cilantro, tomatoes, vitamin B rich nutritional yeast, mineral rich maca powder, and warming spices like cumin, cinnamon, and cayenne to share some new light on this classic. I use a very unique ingredient for this bean dip, being maca powder. Maca powder is one of my favorite “superfoods” to incorporate- it has a very earthy, nutty, slightly sweet flavor to it and packs minerals like iron, copper, potassium, calcium, magnesium, and B vitamins!

As much as I love enjoying dips of all kinds with baked tortilla chips, I know how I am around chips and it’s easy for me to overeat them – they’re so good! Therefore, my go-to transport system for this bean dip is to slice cucumbers, carrots, and zucchini on a diagonal, slice red bell peppers in thick strips, cut celery sticks, and endive leaves. All of these veggie options are not only lower in calories and carbohydrates, but are more filling, are water and fiber rich, and friendlier on your digestion and waistline.

 

I recommend adjusting the seasonings to taste, I prefer it to be very spicy and hot by adding more cayenne than this recipe calls for, but feel free to use your preference. It’s also beautiful to present this with fresh cilantro on the side, diced tomatoes, red onion, and slices of fresh avocado. Who says “football” food doesn’t look pretty?

Southwest Three Bean Dip
Recipe Type: side
Author: McKel Hill, MS, RD, LDN
Prep time:
Total time:
A creamy three bean dip using chickpeas, black beans, and kidney beans with southwestern spices and the superfood maca. GF VGN
Ingredients
  • 1 cup chickpeas
  • 1 cup black beans
  • 1/2 cup kidney beans
  • 1/2 cup fresh cilantro
  • 2 tablespoons nutritional yeast
  • 2 tomatoes, diced
  • 1/2 red onion, diced
  • 2 cloves of garlic, minced
  • 2 teaspoons Organic Burst maca
  • 1 teaspoon cumin
  • 1/2 teaspoon cayenne pepper (adjust to taste)
  • dash of cinnamon
  • black pepper to taste
  • sea salt to taste
Instructions
  1. If using canned beans, rinse thoroughly. Combine all the beans, tomatoes, garlic, and spices in a food processor. Pulse until combined.
  2. In a large mixing bowl, pour the pureed beans into the bowl with the remaining ingredients. Stir with a spoon until mixed.
  3. Adjust seasonings to taste.
Notes
this recipe was originally developed for my good friends at Organic Burst

Purchase maca powder here.

I hope you and your friends enjoy this as well- give it a try, I promise you’ll never think bean dip is boring again.

xx McKel

The Recipe

Serves

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Ingredients:

  • 1 cup chickpeas
  • 1 cup black beans
  • 1/2 cup kidney beans
  • 1/2 cup fresh cilantro
  • 2 tablespoons nutritional yeast
  • 2 tomatoes, diced
  • 1/2 red onion, diced
  • 2 cloves of garlic, minced
  • 2 teaspoons Organic Burst maca
  • 1 teaspoon cumin
  • 1/2 teaspoon cayenne pepper (adjust to taste)
  • dash of cinnamon
  • black pepper to taste
  • sea salt to taste

Directions:

  1. If using canned beans, rinse thoroughly. Combine all the beans, tomatoes, garlic, and spices in a food processor. Pulse until combined.
  2. In a large mixing bowl, pour the pureed beans into the bowl with the remaining ingredients. Stir with a spoon until mixed.
  3. Adjust seasonings to taste.

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