UPDATE: Here’s a no-cook California spin on tangy Texas black bean dip. It’s rich in texture and flavor and has lots of kick! Scoop it up with baked tortilla chips or veggies as a snack/appetizer, enjoy it as a spicy salsa over salad, tacos, grilled fish and chicken, or dish it out as a hearty side.

It’s made from a spicy base of cholesterol-free protein and fiber (black beans) and vitamin E-rich avocados. This recipe yields a lot and tastes better the longer it sits, but you’ll find it disappears fast!

What’s In It…

  • One 15.5-oz. pouch of Green Valley® organic black beans, drained
  • One 15-oz. can whole kernel corn, no salt added, drained
  • 8-oz guacamole or Wholly® Avocado Chunky Avocado 
  • 1/2 large ripe avocado, chopped
  • 1/2 cup red onion (about 1/4 to 1/3 of an onion), chopped
  • 2/3 cup green onions (about 4 large stalks), chopped
  • 1 whole orange bell pepper, chopped
  • 4 cloves garlic, minced
  • 5 Roma tomatoes, chopped
  • 1 jalapeño pepper, seeded, finely chopped
  • 2/3 cup cilantro, about 1 bunch, chopped (optional)
  • 1-1/2 tsp. cumin
  • 1/4 cup balsamic vinegar
  • 2 tsp. Tabasco®
  • 1 lime, zest + juice
  • 1 lime (optional for garnish)
  • Coarsely ground black pepper to taste

How It’s Made…

1.  Add drained beans and corn to a large bowl.

2.  Add to bean mixture and mix well:

  • Guacamole or Wholly® Avocado Chunky Avocado (gives this dish some creaminess)
  • Avocado, chopped

3.  Add to bean mixture:

  • Red onion
  • Green onions (about 4 large stalks)
  • Orange bell pepper
  • Garlic
  • Roma tomatoes 
  • Jalapeño pepper, seeded and finely chopped
  • Cilantro (about 1 bunch), optional

4.  Add seasonings and mix well:

  • 1-1/2 tsp. cumin
  • 1/4 cup balsamic vinegar
  • 2 tsp. Tabasco®
  • 1 lime, juice + zest
  • Coarsely ground black pepper to taste

5.  Garnish with cilantro sprigs or slices of avocado or lime.

Makes approximately 8 cups.


Originally posted 7/4/2009

Karen Owoc

Karen Owoc is a certified Clinical Exercise Physiologist specializing in cardiopulmonary rehabilitation and lifestyle medicine. Her science-based approach to longevity, nutrition, and muscle health has made her the go-to source for health seekers and medical professionals alike. Karen's best-selling book on functional longevity, "Athletes in Aprons: The Nutrition Playbook to Break 100", and her transformative perspective have mended many minds, hearts, and spirits.

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