Flax and Black Bean Layer Dip

 Source: Flax and Black Bean Layer Dip, HealthyFlax.org

Source: Flax and Black Bean Layer Dip, HealthyFlax.org

Perfect dip for a celebration!

Ingredients

  • 1 can (19 oz/ 540 mL) black beans, rinsed and drained, reserve 3/4 cup (175 mL)  
  • 1/2 cup (125 mL) chunky salsa             
  • 3 Tbsp (45 mL) flaxseed oil  
  • 1/4 cup (60 mL) ground flaxseed           
  • 1 Tbsp (15 mL) light sour cream            
  • 1/4 tsp (1 mL) ground cumin               
  • 1/4 tsp (1 mL) salt                
  • 4 drops hot sauce                
  • 2 Tbsp (30 mL) finely chopped cilantro   
  • 1 cup (250 mL) sour cream
  • 1 cup (250 mL) marble cheese grated
  • 1 roma tomato chopped
  • 1/4 cup (60 mL) chopped green onion        

Instructions

  1. Set aside 3/4 cup (175 mL) rinsed and drained black beans. 
  2. In a food processor, combine remaining black beans, salsa, flaxseed oil, ground flaxseed, sour cream, cumin, salt and hot sauce. Puree. Remove from food processor. Stir in reserved black beans and cilantro.
  3. Spread 1 cup (250 mL) of sour cream in the bottom of an 8 x 8 inch (20 x 20 cm) pan. Spread black bean layer on top of sour cream. Sprinkle with cheese and top with tomato and onion.
  4. Refrigerate for at least one hour. Serve with carrot sticks, celery, red pepper slice, pita wedges or bite sized tortilla chips.
 

Nutritional Analysis

 
 

YIELD: 4 cups (1 L).

SERVING SIZE: 1/2 cup (125 mL). Each serving contains 1 1/2 tsp (7 mL) of flax.

Per Serving
Calories 230
Total Fat 11 g
Saturated Fat 3 g
Cholesterol 15 mg
Carbohydrates 21 g
Fiber 7 g
Sugars 4 g
Protein 12 g
Sodium 277 mg
Potassium 507 mg