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Black Bean Dip (stovetop instructions)
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Prep Time:
5
minutes
minutes
Cook Time:
15
minutes
minutes
Total Time:
20
minutes
minutes
Servings:
4
cups
Ingredients
1
tbsp
canola or olive oil
1
medium white onion
peeled and diced
3
cloves
garlic
peeled and minced
1
tbsp
cumin
1
tbsp
chili powder *you dial back to 2 tsp if you’d like
1
tsp
oregano
½
tsp
salt *optional
½
tsp
black pepper
¼
tsp
cayenne *optional
2
x 19 fl oz (540 ml) cans black beans
drained and rinsed
1
small can (6 oz or 156 ml tomato paste)
Juice from 1 lime
Instructions
Heat the oil in a medium sized pot over medium-low heat.
Add the chopped onions and cook, stirring occasionally, until soft.
Add the garlic, spices, and salt. Cook for one more minute.
Turn the heat off.
Add in the beans, tomato paste, and lime juice.
Using an immersion blender or potato masher, mash the beans to your desired consistency.
Notes
*skip these ingredients if you're serving to your baby. You can set some of the finished dip aside for your baby and season the remainder.