Cumin-Scented Black Bean Dip
Try this mildly spiced black bean dip that’s packed with nutritious fiber, vitamins and minerals.
To make this recipe you will need a colander, food processor or blender, and a knife and cutting board for chopping fresh veggies for serving. Or save your joints and buy precut veggies.
Nutritional information (per serving)*: Total Fat (11.2g); Carbohydrates (28g); Sodium (23mg); Sugar (2g); Fiber (9g); Cholesterol (2mg); Protein (11g)
1 15 oz. can black beans, rinsed and drained
3 Tbsp. olive oil
1/2-cup plain, low-fat yogurt
1/2 tsp ground cumin
1/4 tsp granulated garlic
Fresh sliced vegetables (carrot sticks, cucumbers, bell pepper)
Pita chips (optional)
1. Prepare Beans
Empty the can of black beans into a colander and rinse thoroughly with cool water. Pat dry with a paper towel.
2. Process or blend ingredients
In a food processor or blender, whirl beans, olive oil, yogurt, ground cumin and granulated garlic until smooth.
3. Season and serve
Season to taste with salt and pepper, and serve with carrot sticks, cucumber slices or pita chips.
- Many brands of canned beans contain high amounts of sodium. Most Americans eat too much salt – it can raise cardiovascular risks, which are already higher in people with inflammatory arthritis. Salt also can increase fluid retention in those who take corticosteroids. To cut back on salt, look for low-sodium varieties, and season your food yourself. Or consider preparing dried beans ahead of time. They can even be made in an electric pressure cooker without pre-soaking!
- Bright orange and red vegetables like carrots and red peppers go perfectly with this dip and get their distinctive color from carotenoids like beta-cryptoxanthin. Plant pigments also supply these veggies with antioxidants. Some research suggests eating more foods rich in beta-cryptoxanthin could reduce your risk of developing RA and other inflammatory conditions.
- If you do like a little spice feel free to add a dash or two of chili powder like cayenne to your dip. Cayenne and other dried chili peppers contain natural compounds called capsaicinoids, which have anti-inflammatory properties.
*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
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