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Eat Well Jan. 20. 2015
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Southwest Three Bean Dip

Jan. 20. 2015
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McKel Hill

McKel Hill

MS, RDN, LDN, Dietitian

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

Print

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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Did you try it out?

Share Your Thoughts & Images

  • Christina

    Hello! Where do you get your nutritional yeast, and what brand do you use?

    Thank you!

  • Superbowl time always escapes me too, until someone mentions hosting a party and bringing snacks. I can’t wait to try out your dip and I love that you’ve added maca powder! This sounds so hearty and delicious!

  • Kelsea

    This looks so awesome!! Totally making it for the Super Bowl (I’m in the same boat as you BTW – I only like it because it means I get to cook for people! Haha.)

    Is the maca powder for flavor, or more for nutritional purposes?

    • Hahaha totally! Hope you like it! The maca is for nutrition but it does give it a nice little smoky flavor xx M

  • Grace

    I’m trying this out!!! I make one with sundries tomato, parsley and black beans super yum! I just love that you used maca. I will definitely try this. Thank you

  • I am obsessing over the idea of maca in this dip! I also use maca in sweet recipes but never thought to whip it up with veggies and beans. Definitely trying this!

  • I didn’t think it was possible for bean dip to be sexy, but you managed to do it! This looks incredible, and I am kicking myself for never using maca in a savory recipe before.

  • What a great idea! You are so creative with your recipes. I would have never thought to add maca to a bean dip. This sounds so good 🙂

  • Jarom

    Thank you for this amazing recipe. My wife and I made it for a party with our friends; and it wonderfully. The different flavours blended together perfectly. It did take a little bit to find the maca powder; but well worth the hunt.

  • Great recipe, McKel. Looks incredibly healthy, and yet, with the additional spicy ingredients, nutrition hasn’t come at the expense of flavour. Loving the inclusion of cinnamon as well – what a mash-up of metabolism boosting foods. I recently wrote an article on baobab powder, which can be read here – http://blog.baaclothing.com/2015/02/baobab-fruit-superfood-health-benefits.html – could potentially add it to the dip, considering it’s amazing nutritional values. Just wondered what your thoughts were on the new superfood, as it sounds too good to be true. Thanks!

    • Thank you for your your kinds! Yes you can totally add in baobab from Organic Burst here as well 😉

  • Carolyn McEvoy

    For the record – I’m about as girly as a woman can get and I ALWAYS know when the Super Bowl is. A lot of women do. I also know when the NHL playoffs are. Thanks for this delicious sounding recipe, I’m printing it to give it a whirl this weekend.

  • nicole dziedzic

    Wow loving all these yummy ingredients, i have not had a homemade bean dip in quite some time, perfect for those fresh veggies, tortillas, and even pretzels.

  • Jessica T.

    This looks delicious – such good flavors all combined into one dip! I’ll have to try this soon.

  • Marsha A

    Love bean dip!

  • Mason

    When bean dip and hummus collide! Great recipe!

  • Kim

    Tastes good, looks nothing like in your picture though.