I’ve been trying to incorporate beans into our diet lately. Beans are versatile, cheap and good for you! They are great protein packed snack for anyone who wants a quick, healthy choice to fuel their bodies. Beans will keep insulin levels in your body low, causing you to
feel full for hours and preventing you from overeating later in the day. – MY kind of snack I say!
This versatile recipe works as either a dip or a spread and has a sweet and toasty flavor thanks to the caramelized onions. I served it with toasted garlic pita but would be just as delicious with baked tortilla chips, cut-up vegetables, or even as a spread on a veggie wrap.
This would make a great dish for Cinco de Mayo celebrations!
Summary: this recipe can easily be doubled or more.
- 1 (15 oz) can Bush’s Black Beans, rinsed and drained
- 1 Tablespoons olive oil
- 2 cups chopped onions (I used frozen)
- 1/2 Tablespoon balsamic vinegar
- 1/4 teaspoon salt
- 1/4 teaspoon paprika
- 1/2 Tablespoon chopped fresh parsley
- 1/4 cup olive oil
- 2 large cloves garlic, minced (I use the jarred minced garlic)
- 6 pita breads, about 5-inch diameter
- Freshly grated Parmesan cheese
- Chopped fresh parsley
- Freshly ground pepper, to taste
- Chop fresh parsley and set aside.
- Heat 1/2 tablespoon of oil in large nonstick skillet over medium high heat. Add onions and sauté for 10-12 mins or until golden brown.
- Place onion, beans, vinegar, salt, and paprika in a food processor; process until smooth.
- Place bean mixture in a bowl. Sprinkle with parsley.
- Preheat oven to 350° F.
- Place the oil and garlic in a small bowl. Microwave on high until garlic is softened, about 30-40 seconds.
- Place pita breads on baking sheets. Using a brush, spread garlic oil on top of each pita.
- Sprinkle with Parmesan cheese, parsley and pepper.
- Bake until lightly browned, 10-15 minutes.
- Using a pizza cutter, cut into wedges and serve hot or room temperature.
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In addition to their high fiber and protein content, studies show that beans, particularly black ones, are a rich source of antioxidants ( important for fighting aging) and may provide health benefits similar to some common fruits, including grapes, apples and cranberries.
I would love to hear about some of your favorite bean recipes here in the comments or feel free to share your recipe and picture on the TidyMom facebook page!