Chipotle Black Bean Dip
Lots of pregnant women I know could single-handedly bolster the annual profit margins of chip and cracker companies. More than Super Bowl party throwers or mothers of finicky three-year-olds, pregnant gals almost always have a stash of some kind of snack chip or crunchy cracker to curb either hunger or nausea. Lots of friends asked for topping and dip alternatives to old standbys like cheese and peanut butter. This dip is full of fiber, rich in protein, low in fat, and loaded with flavor. The recipe makes a big batch that keeps for about a week. Roll it in warm flour tortillas, use it as a sandwich spread with grilled chicken, scoop it up with carrot sticks, or dip your chips and crackers in it. It’s fairly mild, but if you are especially averse to spice heat, cut back on the chipotle or skip it altogether.
Legumes are prized as a valuable source of plant protein, folate, and fiber, so black beans and chickpeas make this dip a nutritious choice for snacking. Both beans deliver iron, which many women need, especially during the later trimesters. High vitamin C content in the red pepper helps promote absorption of iron from non-meat sources.
- Makes 5 servings
- 1 (15-ounce/425 g) can black beans, drained and rinsed, or 1½ cups/258 g cooked
- 1 (15-ounce/425 g) can chickpeas, drained and rinsed, or 1½ cups/256 g cooked beans
- 1 large roasted red pepper, seeded and chopped (about ½ cup/170 g)
- 1 small chipotle pepper in adobo sauce, or dried and rehydrated in hot water, seeded
- and minced (about 1 tablespoon)
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons freshly squeezed lemon juice (from about ½ lemon)
- 1 small garlic clove, minced and smooshed to a paste with the flat side of a knife
- ½ teaspoon cumin
- ½ teaspoon coarse sea salt
- ¼ teaspoon freshly ground black pepper
- Combine the black beans, chickpeas, red pepper, and chipotle pepper in the bowl of a food processor. Pulse several times until a chunky paste forms. Add the olive oil, lemon juice, garlic, cumin, salt, and pepper and process for about 10 seconds. Add 2 tablespoons water and blend until very smooth. Transfer to a bowl to serve, or store in ½-cup/226 g servings. Refrigerate in an airtight container up to 1 week.
Calories 167 | Total fat 7 g (Saturated 1 g, Poly 1 g, Omega-3 0.06 g, DHA 0.00 g, EPA 0.00 g, Mono 5 g) | Cholesterol 0 mg | Protein 7 g | Sodium 648 mg | Carbohydrates 22 g | Fiber 7 g | Sugars 2 g | Vitamin A 1 mcg | Vitamin B6 0 mg | Vitamin B12 0 mcg | Vitamin C 4 mg | Vitamin D 0 IU | Choline 24 mg | Folate 19 mcg | Calcium 55 mg | Iron 2 mg