Total time:20 min
Servings:1 serving (makes about 1 1/2 cups dip)
Leftover dip can also be refrigerated for as much as 3 days.
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- 2 tablespoons olive oil, divided
- 1/2 medium yellow onion (4 oz. overall), diced
- 1 clove garlic, minced or finely grated
- 1 1/2 teaspoons chili powder
- 1/4 teaspoon flooring cumin
- 1/8 teaspoon flooring coriander
- One (15-ounce) can black beans, tired and rinsed or 11/2 cups cooked black beans
- 1 1/2 tablespoons recent lime juice
- 1 tablespoon water
- 1/4 teaspoon positive salt, plus extra to style
- 1/8 teaspoon freshly flooring pepper
- Cayenne pepper (not obligatory)
- 1/2 teaspoon grated cotija or Parmesan cheese
- 1/2 cup sliced pink bell pepper
- 1/2 cup carrot sticks
- 1/2 cup celery or jicama sticks
- 10 tortilla chips
Make the dip: In a small skillet over medium warmth, warmth 1 tablespoon of the oil till shimmering. Add the onion and cook dinner, stirring now and again, till softened, about 3 mins. Stir within the garlic and cook dinner till fragrant, about 30 seconds. Stir within the chili powder, cumin and coriander and take away from the warmth. Let cool reasonably, about 10 mins.
In the small bowl of a meals processor or a mini-chopper, mix the beans, lime juice, water, salt and pepper, and the rest oil. Add the onion aggregate and procedure till easy. Add the cayenne pepper and further salt, if desired. You will have to have about 11/2 cups of dip; you’re going to want a heaping 1/3 cup for the lunchbox. Refrigerate the rest dip till wanted for any other lunchbox or use.
Make the lunchbox: Place 1/3 cup of the dip in a single segment of a divided container or right into a separate small, lidded container. Sprinkle the highest with the cheese. Fill the remainder of the divided container with the peppers, carrots, celery or jicama, or pack them in a separate container. Pack the chips in a separate small bag so they retain their crunch. To devour, dip the greens and chips within the black bean dip.
Per serving (heaping 1/3 cup dip plus contents of the lunchbox)
Calories: 270; Total Fat: 11 g; Saturated Fat: 2 g; Cholesterol: 1 mg; Sodium: 313 mg; Carbohydrates: 37 g; Dietary Fiber: 10 g; Sugar: 6 g; Protein: 9g
This research is an estimate in response to to be had substances and this preparation. It will have to now not replace for a dietitian’s or nutritionist’s recommendation.
From cookbook creator and registered dietitian nutritionist Ellie Krieger.
Tested by way of Jess Eng and Olga Massov; electronic mail inquiries to
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Source Link: https://www.washingtonpost.com/food/2022/08/18/lunchbox-bean-dip/?utm_source=rss&utm_medium=referral&utm_campaign=wp_lifestyle