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Sweet Potato Black Bean Dip

I’m baaaaack, and with another black bean recipe!  My last post mostly boasted about how easy and cheap beans were.

But, I didn’t talk about how insanely good for you beans are!  You won’t catch me on any diet that cuts out legumes. 🙂

Check out this study: Legumes: The most important dietary predictor of survival…

To summarize,

  • They looked at five different cohorts aged 70 and over from around the world
  • Of all the food factors they looked at, only ONE was associated with longer lifespan across the board: intake of legumes
  • It didn’t seem to matter what kind (Japanese eating mostly soy in tofu or miso, those in the Mediterranean eating mostly lentils, white beans and chickpeas, Swedish eating brown beans and peas)
  • Again, like the title of the study, higher legume intake is the most protective dietary predictor of survival

If that isn’t a reason to try out this bean dip, I don’t know what is.  Oh, maybe that it was approved by a group of about 10 moms who tried it?  “Yum! This is so good! Blog it!” is a direct quote.   😉 

This recipe is inspired by a recipe for burgers that we’ve made several times from Crazy Sexy Kitchen by Kris Carr.

The recipe can also be found here. A couple times we made them, the burgers didn’t hold together very well and we ate them with a fork.  My husband said, “This would make a great dip!” I adapted it by removing some of the binding ingredients, like, cornmeal, added some ingredients, like jalepeno, and tried mixing up the grains.  Delicious!

The only thing is… it isn’t visually that appealing.  That’s kind of the nature of the beast with black bean dip though.

One thought is to save some black beans and sweet potato chunks and put them on top with an herb like cilantro.

Since I was bringing it to a party and serving with chips, I thought some salsa, a little homemade guac, and cilantro on top would brighten it up nicely.

If you are feeling a little more ambitious, you could make a pretty appetizer by utilizing it as a spread.  Get some healthy crackers, spread on some of the dip, and once again put whatever toppings on.  Some with a little avocado, some with black beans and sweet potatoes, some with tomatoes or salsa, green onion, and herbs.  Get creative!

 

Since I make recipes a couple times to test and got “dipped out”, I also made this into a meal by putting a big scoop onto a salad. Very filling!

Sweet Potato Black Bean Dip
 
Author:
 
Super healthy dip that is also a hit at parties!
Ingredients
  • 1 cubed sweet potato, boiled
  • 1 can black beans
  • 1 cup cooked "super grains"
  • ½ onion, diced
  • 2 cloves garlic, minced
  • 1 jalepeno, diced
  • ½ tbsp ground cumin
  • 1 tsp chili powder
  • ½ tsp salt
  • 3 tbsp tamari
  • 2 tsp Worcestershire sauce (use vegan sauce if preferred)
  • 2 tbsp broth or water (more if desired)
Instructions
  1. If not done already, cook sweet potato and grains.
  2. Combine all ingredients in food processor.
  3. Blitz until well combined, adding a little additional liquid if needed.
  4. Serve in a bowl with plenty of "dippers" like organic corn chips or veggies.
Notes
Super Grains is a mix I bought that consists of organic buckwheat, millet, red, and white quinoa. If you don't have this, use plain quinoa.

 

As noted on the recipe card, I liked using “Super Grains” for this recipe (buy here).  If you don’t have this, just use regular quinoa!

If you are looking for another bean dip recipe to try, check out my Lemon Dill White Bean Hummus.

 

Now, I’d love to hear from you!  Do you try to include beans in your diet every day? What is your favorite way to eat or prepare them? Leave me a comment! 

 

 

 

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