Earlier this week I attended the Healthy Minds, Healthy Bodies Family Night at Downie Central Public School. I spoke about the new food guide and ways to incorporate plant-based proteins into school lunches. I made this Mexican Bean Dip and everyone loved it!!!!
Not only is this dip easy to make. There are so many ways to enjoy it.
As a dip with your favourite veggies, whole grain crackers or Michele's Homemade pita chips.
You could serve this as a hot dip and melt cheese on top or include it as a layer in a taco dip.
You could spread it on a wrap with some lettuce, tomato, cheese and salsa for a delicious taco wrap.
This dip is also a great recipe to involve your kids in the kitchen. Small children can help measure ingredients, mash the bean and stir the dip. Older children could make this dip on their own...they may just need a little bit of your help or supervision.
Mexican Bean Dip
- 1 can (19 oz.) of black bean, drained and rinsed
- 1 tbsp. Mexican Spice Mix (recipe below)
- 1 tsp cider vinegar (or lemon juice or water)
- 1 cup of grated cheese (optional)
- In a bowl, mash the bean with a fork or potato masher. Sprinkle the cider vinegar and Mexican Spice Mix over the beans and mix until blended.
- This will be very thick; you can mix in salsa or water to make it a thinner dip (I used water). Add small amounts and mix well. Repeat this until you have the consistency you like.
- Top with cheese, if using.
- If you want to serve it warm, transfer to microwave safe dish and microwave until heated through.
- 2 tbsp. chili powder
- 1 tbsp. ground cumin
- 1 tbsp. onion powder
- 1/4 tsp garlic powder
- Stir all the ingredients together. Store in a covered container until ready to use.
- Use this spice mix to flavour beans, dips, tacos, chicken or beef.
Shannon RD
Registered Dietitian
Recipe from Child Care Cooks Recipe Book
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