Black Bean Dip

This is a recipe I have developed over the past few years. I make variations of it each time depending on what veggies I have. It is super simple and the best thing about it is you can pack it full of veggies without really altering the basic taste. I also use a variation of this recipe to make filling for bean burritos. Usually the only differences are that I include more veggies (corn, spinach, celery and/or carrots) and cooking it down longer to thicken it.

Ingredients:

Extra virgin olive oil

3 garlic cloves, minced

1 large yellow onion, chopped

1 green bell pepper, chopped

1 red pepper, chopped

2 (15 oz) cans of black beans

1 cup shredded mexican cheese

1.5 tsp cumin

2 tsp chicken boullion

1/2 tsp red pepper flakes

1 tsp celery salt

salt & pepper to taste

Directions:

Add a small amount of oil to a large sauce pan over med-high heat. Add onions and garlic to the pan, cook until they begin to soften (3-5 minutes).

Add veggies and cook down (5-7 minutes)

Once the veggies have begun to soften and release water, add the 2 cans of beans including all juices.

Bring the mixture to a  light simmer, uncovered. Use a potato masher, meat tenderizer, or other utensil to mash the bean mixture. Stir and scrape down the sides and bottom of the pan frequently to prevent burning. 

Once the mixture has cooked down*  remove from heat and add cheese and spices.

*The degree to which you cook this down is really a judgment call - just make sure you don't lose too much moisture or it will be difficult to actually "dip" from! A good way to gauge how thick your dip is becoming is by taking a spoonful out of the pan and allowing it to cool on the counter.

Garnish and serve! 

Happy Nurses Week!