What’s Bean Dip?

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Bean dip is a puree of cooked beans to which flavorings such as spices and herbs have been added. There are as many versions of the bean dip as there are cultures that enjoy consuming beans. The variations reflect differences not only in the beans themselves, but also in the flavor profile of the dip and how it’s served.

Three of the more common versions of bean dip are the Tex-Mex-style dip that uses pinto beans or refried black beans; Middle Eastern hummus; and the Italian white bean, or cannellini bean, became widespread. Distinct from entirely different sets of condiments, these three exemplify the wide range of culinary variations to which beans lend themselves.

In the wide range of snacks, bean dip is probably one of the best options to choose from, health-wise. Beans are low in fat, high in fiber and have no cholesterol. They provide B vitamins and iron, carbohydrates and a significant amount of protein. If you choose your flavorings judiciously, the bean dip you create can be a nutritional powerhouse rather than a stepping stone to diet catastrophe — something to keep in mind when whipping up holiday entrees.

When making bean dip, canned beans are a good option; just drain and rinse before use. Cooking dried beans is easy and cheap. Just pour the beans into a colander. Harvest the beans carefully, removing any foreign material such as small stones or plant material. Rinse the beans and place them in a large saucepan.

Cover the beans with water to a depth of one inch, add a dash of baking soda, if desired, and heat over medium heat until the beans come to a boil. Boil for 2 minutes, remove from heat, cover and leave to rest for 1 hour. Drain the beans, rinse them and return to the pan. Cover the beans to a depth of 1 inch with hot water. Bring to the boil; reduce heat to simmer. Partially cover and simmer 1 to 1 1/2 hours or until beans are tender. Drain, rinse and use immediately or refrigerate. The beans can be packaged in freezer-safe containers and frozen for about 2 months for future use.

Tex-Mex bean dip

• 1 tablespoon of vegetable oil (15 ml)

• 1 small onion, chopped

• 1 small jalapeno pepper, ribs and seeds removed, chopped

• 2 cloves of garlic, minced

• 1 teaspoon (2.5 g) of ground cumin

• 1 teaspoon (2.5 g) of chilli powder

• 1 cup (240 g) of chopped tomatoes (fresh or canned)

• 2 cups (350 g) or 1 (15 oz, 420 g) can black beans (rinsed, drained and partially mashed) or refried pinto beans

• 1 tablespoon of fresh lime juice (15 ml)

• Sale kosher qb

• 1/4 cup (15 g) chopped fresh coriander

1. Heat the oil in a skillet over medium heat. Saute onion and jalapeno about 5 minutes, until onion is tender; add garlic and saute for another minute. Add cumin and chili powder and continue to cook for 1 minute. Stir in the tomatoes and bring to a boil.

2. Add beans, lime juice and salt to taste to tomato mixture. Heat through, stirring. Remove from heat, add cilantro, serve with tortilla chips or cut veggies like carrot sticks and cucumber slices.

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