Here is a healthy recipe for a bean and avocado dip, which goes well with just about any corn chips. You can also use the dip as a topping for green salads. Or, if you like, eat it as it is. The recipe is very economical due to the beans, which are not only cheap to purchase, but they practically double in size during cooking.
Although the bean and avocado dip does not require much work, it does require some time due to the fact that the beans take a while to cook. To reduce the cooking time, you can soak the beans in a cup of water for an hour or overnight. The longer you soak them for, the less time you will need to cook them.
Not only is this recipe economical, but it is also very healthy. Beans are a good source of vegan protein and fiber. The avocado is a good source of healthy fats and protein, and cilantro is a good metal detoxifier. As for the onion and garlic, they are pre-biotics, which help to restore a healthy flora in the gut.
Makes about 3 cups.
Bean Dip Ingredients:
1/2 cup Pinto Beans (dry, uncooked)
1 1/2 cups Water
1 Tomato (medium)
1 cup Cilantro
1 cup Onion (about 1/2 onion)
1/2 Jalapeno Pepper (you can leave some seeds in for extra heat)
1 clove Garlic
1/2 Lemon (juiced)
1 tsp. Sea Salt
Combine the beans and water in a small slow cooker and cook until they are done (about 4-5 hours or longer if on low). The amount of time will also vary in different slow cookers, and you will have to keep an eye on the beans so that they do not end up dry. You might need to add more water in order to prevent them from drying out. The beans will absorb most of the water, but you should have a thin layer of juice when they are done.
Allow the beans to cool. Do not drain them.
Combine all ingredients into a food processor and process until fairly smooth but still have some chunks remaining for texture.
Serve with corn chips, or use as a topping for salads. You could also use it as a spread or sauce in a rice wrap as rice and beans go well together.