easy black bean dip (vegan, dairy free, gluten free)

 

I have a gift for you today…an incredibly easy recipe for you to make and I bet you have all of the ingredients in your pantry. It’s been one of my favorites for years and is inspired by a recipe I found on the Whole Foods recipe site before I even made the transition to a plant-based diet: Black bean dip.

Although the “dip” word would make you think this is appetizer-only, I love making it for our main meal with a side of raw veggies and hummus! All of the “meaty” plant-based protein coming from the beans makes it hearty enough for that.

Because this black bean dip is quick and simple to pull together, I love saving it for Sundays (my low key cooking or no-cooking day) and for times when I’m up to my ears in life and/or have been cooking up a storm. You know, kind of like what will happen this weekend.

 

 

This black bean dip is made of only six ingredients and can be served with the traditional tortilla chips or you could try it with my sweet potato rounds if you have a little more time. Guacamole is an excellent side kick. You can get my basic guac recipe here or my new favorite spicy version here.

Because this recipe is so easy going, I rarely measure the ingredients when I’m whipping it up, but I’ve included suggested measurements for you here. It’s a recipe that works well for experimenting to adapt to your tastes, but if you do so, start with my suggestions and go slowly from there.

Bonus: You can make it a day ahead of time which also gives the flavors time to develop, though you might want to add a little extra salsa on the re-heating.

 

Easy Black Bean Dip
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 

This six-ingredient is simple to whip up and works well as an appetizer or main dish.

Course: Appetizer, Main Course, Side Dish
Cuisine: Mexican
Servings: 6
Author: Andrea Anderson
Ingredients
  • 1 medium onion, chopped
  • 4 cloves garlic, minced
  • 3 cup black beans, cooked
  • 3/4 cup salsa
  • 1/8 tsp salt
  • 1/2 tsp cumin
  • cilantro for garnish (optional)
  • torrilla chips for serving
  • guacamole on the side (optional)
Instructions
  1. Add garlic and onion to a medium saucepan with a little bit of water and saute over high heat until the onion is translucent, adding more water if needed to prevent burning.

  2. Reduce to medium-high heat and add in remaining ingredients. Mash beans slightly for a chunkier dip and more thoroughly for a smoother dip. Cook until all ingredients are thoroughly incorporated and heated through.

  3. Transfer to a serving dish and garnish with cilantro if desired. Serve with tortilla chips and/or sweet potato rounds and a side of guacamole, if desired.

 

 

 

 

weeknight tacos with tres taco “meat” (vegan, soy free, gluten free, no added sugar)

Sure it’s not Tuesday, but tacos are too good to have only one day a week dedicated to them, right?! Last week, I was pretty excited about having them for lunch leftovers two days in a row and love this new tres taco meat I whipped up featuring walnuts, chickpeas and lentils. It’s a tres-fecta of plant-based protein.

In keeping with weeknights, which typically are busy for many of us, this recipe is simple and requires quick heating or none at all in case you prepare the ingredients ahead of time.

Let me walk you through this recipe with that busy schedule in mind…

  • The night before, put the walnuts and water in a bowl, cover and place in the fridge.
  • Also, go ahead and cook those lentils (and while they’re cooking, you can tidy up from dinner, put away some laundry, help your kids with homework, read to them or just put up your feet for a well-deserved rest)
  • If you plan on serving guacamole, you’ll want to mix up it up just before you serve it.
  • The morning of…chop up some lettuce, tomatoes and any other fresh topping that won’t spoil and store in separate airtight bags or containers. Have your salsa chilling in the fridge too and set out your spices for the tres taco “meat.”
  • Dinnertime prep…prepare the tres taco meat according to the directions. If you want the taco meat warmed, add it to a saucepan with a some salsa and gently warm it over medium-high heat which takes less than 5 minutes. If your children are old enough, they can help set out the toppings while you do this!
  • If you’re making the guac…pull out the bowl with some the prepared ingredients, add the lime juice and then the avocado and mash away.

There you go. Dinner reading in one, two, tres!

 

Before we get to the recipe, I have a little something extra for you… 

How would you like my favorite go-to guacamole recipe, and top three guac-tips which include cutting the fat but not the flavor, how to make it easier to prep on busy weeknights PLUS the secret ingredient I like to pair it with delivered right to your inbox? You would! Super! Just click this link to receive your FREE printable guacamole recipe + tip sheet.

 

 

 

weeknight tacos with tres taco "meat"
Prep Time
6 hrs
Cook Time
1 hr
Total Time
7 hrs
 

This plant-protein packed taco "meat." featuring lentils, chickpeas and walnuts is simple to prepare and even with a little extra prep step. The lentils and chickpeas also keep it budget friendly. When combined with crisp organic taco shells and a few simple topping, weeknight dinners come together in one, two, tres!

Course: Lunch, Main Course
Cuisine: Mexican
Servings: 8 tacos
Author: Andrea Anderson
Ingredients
For the Tres Taco Meat
  • 3/4 cups walnuts, soaked 6 hours or overnight
  • 1/3 cup uncooked lentils
  • 2/3 cup cooked chickpeas
  • 2 tbsp chiii powder
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp cumin
  • 1 tsp oregano
  • 1/4 tsp salt
  • 1/3 cup salsa or 1 medium tomato
For the toppings (suggested ingredients)
  • lettuce, chopped fine
  • tomatoes, diced fine
  • sugar free salsa*
  • jalapeno peppers
  • guacamole
Instructions
  1. Put the walnuts in a bowl with enough water to cover them completely and place in the fridge for at least 6 hours to overnight.

  2. Either the night before or at least 1 one before you want to make your taco meat, cook the lentils according to package directions.

  3. In the meantime, prepare the other taco toppings. I recommend making the guacamole just before you're ready to eat it to minimize the oxidation.

  4. When you're ready to make the taco meat, drain the walnuts and rinse, then add to a food processor along with the remaining taco meat ingredients. If you want to warm the taco meat, add to a medium saucepan along with some salsa and heat over medium-high for about 5 minutes.

  5. Assemble and enjoy!

Recipe Notes

*I usually buy Tostitos or Old El Paso salsa, but you can buy any kind that is free of sugar (read the ingredients to be sure!)

*I love Jeff's Natural's jalapeno peppers because they're free of some of the additives and dyes typically found in most prepared jalapeno pepper brands.

(contains affiliate links which help fund this blog at no cost to you 🙂 )

  •  Click here for my favorite food processor
  • I usually buy my taco shells at Trader Joe’s because they are organic which you can get online here!
  • I love Jeff’s Natural’s jalepeno peppers which are free from the usual additives and dyes found on store shelves. I find mine at Whole Foods Market, but you also can get them here.

 

game day any day 7-layer dip

7layerdiptitleYou know you’re a mom of boys when…your middle son chooses the colors of his favorite football teams as his inspiration for his “Mastermind” pattern. And when they have holes in their knees from playing tackle football, tackle anything, inside and outside. And when you, a fair-weather football begin to consider Super Bowl Sunday almost on par with Valentine’s Day or the Fourth of July.

100_3937But onto the dip…

I’m breaking a perhaps unwritten food blogging rule and posting a recipe without showing the finished product. Three reasons. One: I keep forgetting to take purty pictures of the dip all assembled. Two: I’m making it tomorrow but am giving you time to grab these ingredients in case you want to assemble it before the big game on Sunday because it’s just that good. Three: Truthfully, the assembled dip isn’t all that photogenic.

Instead, for today, let’s let the ingredients do the talking…

7layerdipnumbered

  1. fat free refried beans
  2. red pepper hummus
  3. avocado
  4. salsa
  5. lettuce
  6. cilantro
  7. cucumber

Oh, and don’t forget the chips. 🙂 To amp up the nutrition, make some baked sweet potato rounds.

100_4013Feel free to make more for a large crowd as this will store well, covered, in the fridge for a few days. Score!

CLICK HERE TO PRINT A PDF of the Game Day Any Day 7-layer Dip recipe

game day any day 7-layer dip

Prep Time: 20 minutes

Ingredients

  • 1-14.5 oz can fat free refried beans
  • 1-2 cups red pepper or plain hummus
  • 1-2 avocados, diced
  • 2-3 cups salsa
  • 3-4 cups diced romaine lettuce
  • ½ – 1 cup minced cilantro
  • 1 cucumber, diced
  • optional: green onions, diced jalapeños, olives

Instructions

  1. Spread refried beans evenly on bottom of baking dish.
  2. Next spread the hummus evenly and evenly distributed the diced avocados over that.
  3. Pour on the salsa.
  4. If using jalapeños or olives add those next, then cover evenly with the lettuce.
  5. Finish by evenly distributing the cilantro and the cucumber.
  6. Cover and refrigerate until ready to serve.

Recipe Notes

This dip will store well in the fridge for a couple of days. Make sure to cover!

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