With black bean dip, lunch can be as spicy as you want

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Black bean and chili dip

Total time:20 mins

Servings:1 serving (makes about 1 1/2 cups of dip)

Total time:20 mins

Servings:1 serving (makes about 1 1/2 cups of dip)

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This lunch box centers around a creamy chili-lime seasoned black bean dip that can be as sweet or as spicy as you like. (The dip recipe also works well with pinto or kidney beans.) Served with crisp, colorful veggies and chips for dipping, this is a lunch that’s as fun to eat as it is satisfying and flavorful.

Leftover dip can be refrigerated for up to 3 days.

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  • 2 tablespoons olive oil, divided
  • 1/2 medium yellow onion (4 ounces total), diced
  • 1 clove garlic, minced or finely grated
  • 1 1/2 teaspoons chilli powder
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon ground coriander
  • One can (15 ounces) black beans, drained and rinsed or 11/2 cup cooked black beans
  • 1 1/2 tablespoons fresh lime juice
  • 1 tablespoon of water
  • 1/4 teaspoon fine salt, plus more to taste
  • 1/8 teaspoon freshly ground pepper
  • Cayenne pepper (optional)
  • 1/2 teaspoon cotija cheese or grated parmesan
  • 1/2 cup sliced ​​red pepper
  • 1/2 cup carrot sticks
  • 1/2 cup celery sticks or jicama
  • 10 tortilla chips

Prepare the dip: In a small skillet over medium heat, heat 1 tablespoon oil until simmering. Add onion and cook, stirring occasionally, until softened, about 3 minutes. Stir in garlic and cook until aromatic, about 30 seconds. Stir in chili powder, cumin and coriander and remove from heat. Let cool slightly, about 10 minutes.

In the small bowl of a food processor or mini chopper, combine the beans, lime juice, water, salt and pepper, and remaining oil. Add the onion mixture and mix until smooth. Add cayenne pepper and additional salt, if desired. You should have about 11/2 cups of dip; you’ll need a big 1/3 cup for the lunch box. Refrigerate leftover dip until needed for another lunch box or other use.

Prepare the lunch box: place 1/3 cup of the dip in one section of a divided container or in a separate small lidded container. Sprinkle the top with the cheese. Fill the rest of the divided container with the peppers, carrots, celery, or jicama, or pack them in a separate container. Pack the fries in a separate small bag to keep them crisp. To eat, dip vegetables and fries in black bean dip.

Per serving (1/3 cup dip plus contents of lunch box)

Calories: 270; Total fat: 11 g; Saturated fat: 2g; Cholesterol: 1mg; Sodium: 313mg; Carbohydrates: 37g; Dietary fiber: 10g; Sugar: 6g; Protein: 9g

This analysis is an estimate based on the available ingredients and this preparation. It should not replace the advice of a dietitian or nutritionist.

From cookbook author and registered dietitian nutritionist Ellie Krieger.

Tested by Jess Eng and Olga Massov; questions by e-mail to [email protected].

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