Bean
Dips: So Easy and Cheap to Make, You Should Never
Buy Ready-Made
© Gabe Mirkin, M.D.
When
I see jars of expensive bean dips for sale in the
supermarket, I just shake my head. Nothing could be
easier to make. Just open a can of beans and pour
it into a blender along with some seasonings. Here
are three recipes to get you started; you'll find
it's easy to invent more.
Zippy
Black Bean Dip
- 1
can black beans, drained
- 1
clove garlic
- Bottled
hot sauce or chopped pickled jalapeno peppers, to
taste
- 1
tablespoon mild vinegar (or to taste)
- 2
teaspoons Worcestershire sauce
- 1
teaspoon chili powder
Mash
the ingredients together or puree in a blender. Serve
with raw vegetable dippers.
Yield:
About 2 cups
Hummus
- 1
can chick peas, drained
- 1
small onion, chopped
- 1
clove garlic, minced
- 1/2
cup tomato sauce
- Juice
of one lemon
- 1
teaspoon ground cumin
- Pinch
cayenne
- 2
tablespoons chopped fresh cilantro (optional)
- Black
pepper to taste
Puree
all ingredients in a blender. Serve as a dip for raw
vegetables.
Yield:
about 2 cups
Tex-Mex
Bean Dip
- 1/2
cup chopped onion
- 1/2
cup chopped green pepper
-
1/2 cup bouillon or a little olive oil
- 1
can kidney beans, drained
- juice
of one lime
- 2
tablespoons chopped cilantro leaves
- 2
teaspoons mild chili powder
- pinch
cayenne pepper, or to taste
Heat
the onions, peppers and the bouillon or oil in a small
pot and cook until soft, about 5 minutes. Combine
with the remaining ingredients in a blender or food
processor and puree until smooth. Serve with raw vegetable
dippers of your choice.
Yield:
About 2 cups
FREE
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Dr.
Gabe Mirkin has been a radio talk show host for 25
years and practicing physician for more than 40 years;
he is board certified in four specialties, including
sports medicine. Read or listen to hundreds of his
fitness and health reports at http://www.DrMirkin.com
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