Pass that Super-Bowl of Dip

Who doesn't like a good bowl of dip? 

The NFL Super Bowl XLVII is right around the corner and I know 
you're probably looking for an easy, delicious dip to chow down on while you watch. 
So here it is, a dip you can throw together 

easily, eat without guilt and share with your chums!

     

Serves: 4-6

This is what rinsing your
beans looks like

Ingredients

1 can (540 ml) of Black Beans (drained and rinsed)

1 small onion chopped

1 clove garlic 

1/4 cup orange pepper (or red)

1/4 cup green pepper

1/4 cup canned corn (or frozen)

1 cup plain yogurt 1% to 2% M.F. (or Greek yogurt)

1 cup cheddar cheese reduced fat (or whatever type floats YOUR boat)

1 tsp of sesame oil

dash of salt and pepper 

Game On

First of all, dig out your blender or your bullet.

Place 3/4 of the rinsed black beans (save the rest for topping), onion, garlic and sesame oil in your blender/bullet. Blend until smooth. Scoop this layer onto the bottom of a medium sized dish or bowl (see picture above). Sprinkle the remainder of the black beans over this layer and add salt & pepper to taste. Plop the yogurt on top of the bean layer, spread if you like. 

Chop your peppers and shred that cheese! Sprinkle the corn and the peppers over the yogurt layer, followed by your shredded cheese. 

Here's the thing, some people are 'hot dip people' and some are 'cold dip people'. I am here to tell you that you can be any kind of dip people that you want to be. If you choose to be 'hot dip people', than go ahead and throw the dip in the oven for 10-15 mins at 350°F. For all you 'cold dip people', chill for 20 minutes before serving. Goes well with any type of baked tortilla chip.

Cheers!

Tips

Using Greek yogurt will make your dip creamier and add protein.

Beans or legumes have many varieties. Feel free to experiment by substituting the black beans in this recipe for other legumes. For example, try chick peas or white beans.

Remember how we talked about avocados? (If not, click for a reminder) If you wanted to go ahead and try using one, you could add a layer of blended avocado to this dip. 

                 Nutrients Per Serving

Calories (kcal)	187.7
Fat (g)	3.6
Saturated Fat (g)	1.8
Trans Fat (g)	0.0
Cholesterol (mg)	8.3
Sodium (mg)	461.5
Potassium (mg)	524.8
Carbohydrate (g)	25.0
Fibre (g)	7.1
Sugar (g)	6.0
Protein (g)	14.7
Vitamin A (RAE)	24.6
Vitamin C (mg)	22.0
Calcium (mg)	245.3
Iron (mg)	2.1
Vitamin D (μg)	0.0
Vitamin E (mg)	0.8
Thiamin (mg)	0.2
Riboflavin (mg)	0.3
Niacin (NE)	3.4
Folate (DFE)	76.2
Vitamin B6 (mg)	0.2
Vitamin B12 (μg)	0.5

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References:

Dietitians of Canada. Recipe analyzer; 2013 [cited 2013 Feb 1]. Available from: http://www.eatracker.ca/recipe_analyzer.aspx