Recipe: No-Guilt Bean Dip
A happy accident with a pot of very overcooked beans a few years back resulted in this bean dip. It’s now become one of our favorite healthy snacks and we always keep a few containers in our freezer for quick fixes. And for anyone looking for a low-cal dish to sneak onto your Super Bowl table, this one is for you!
We use this dip for more than just snacking! It also makes a great spread for sandwiches, rolled up in burritos, or layered into tortilla pie. For some extra oomph, you can also add shredded chicken, cooked hamburger, or a cup of cheese to the mix.
No-Guilt Bean Dip
Makes about 5 cups
1 teaspoon olive oil
1 onion, diced
3 cloves garlic, minced
1-2 cups frozen corn
1 32-ounce can chopped tomatoes, drained and chopped small
1 Tablespoon chili powder
2 teaspoons cumin
1 teaspoon coriander
1 Tablespoon brown sugar
1 – 3 Tablespoons salt (to taste, depending on how salty the beans are)
6 cups cooked beans, any kind or combination (if cooking the beans yourself, go ahead and overcook them until they’re mushy)
In a large Dutch oven or sauce pan, heat the oil on medium heat. Add the onions and cook until they have softened and are just beginning to turn golden. Add the garlic and cook until fragrant. Add the corn and tomatoes, and cook until the corn has thawed and any excess from the tomatoes has simmered away. Stir in the spices, brown sugar, and one tablespoon of the salt.
Stir in the beans, using the bowl of your spoon to smash the beans against the bottom and sides of the pan. Continue stirring and smashing until the beans are as mashed as you like. We like to leave some of the beans still whole for the texture. Taste and add salt and other seasonings as needed.
Serve with thinly sliced pieces of toast, vegetable sticks, pita chips, or tortilla chips.