No-Cook Black Bean Dip

No-Cook Black Bean Dip

Toddlers love to dip—so give them something yummy and healthy to dip into. They don’t need to know it’s good for them.

You’ll Need

  • 1 can (540 mL/19 oz) black beans, drained, rinsed
  • ¼ cup (60 mL) mild salsa
  • ¼ medium onion, diced
  • 1 clove garlic, diced
  • 2 tbsp (30 mL) lower-sodium tomato juice
  • ½ tsp (2 mL) cumin
  • ¼ tsp (1 mL) ground coriander (optional)

Prep and Cook

  • 1
    Set aside 1 cup (250 mL) of black beans.
  • 2
    Blend remaining beans and all other ingredients in a food processor or blender until smooth.
  • 3
    Pour into serving bowl.
  • 4
    Mix in remaining black beans and serve with baked whole wheat tortilla wedges, steamed carrots and cauliflower.

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