Recipes

Caramelized Black Bean ‘Butter’

 

 black bean & carmelized onion dip

Pin It

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.

caramelized black bean butter

This would make a great dish for Cinco de Mayo celebrations!

chopped parsley

Caramelized Black Bean ‘Butter’

Caramelized Black Bean ‘Butter’

Summary: this recipe can easily be doubled or more.

Ingredients

    Caramelized Black Bean ‘Butter’
  • 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
  • Toasted Garlic and Parmesan Pita
  • 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

Instructions

    Caramelized Black Bean ‘Butter’
  1. Chop fresh parsley and set aside.
  2. 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.
  3. Place onion, beans, vinegar, salt, and paprika in a food processor; process until smooth.
  4. Place bean mixture in a bowl. Sprinkle with parsley.
  5. Toasted Garlic and Parmesan Pita
  6. Preheat oven to 350° F.
  7. Place the oil and garlic in a small bowl. Microwave on high until garlic is softened, about 30-40 seconds.
  8. Place pita breads on baking sheets. Using a brush, spread garlic oil on top of each pita.
  9. Sprinkle with Parmesan cheese, parsley and pepper.
  10. Bake until lightly browned, 10-15 minutes.
  11. Using a pizza cutter, cut into wedges and serve hot or room temperature.
Schema/Recipe SEO Data Markup by ZipList Recipe Plugin
http://tidymom.net/2011/caramelized-black-bean-butter/

 

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!

   
more by Cheryl »

Cheryl Sousan

A self-proclaimed neat freak, Cheryl chronicles her journey through homemaking on her blog, TidyMom.net, where she shares recipes, tutorials, crafting and her ever-growing love for photography. This St. Louis mom juggles her passion for life, her daughters and her tiger-loving husband, all while her obsession with tidiness cleans up the trail blazed behind her. Google+

37 Responses to “Caramelized Black Bean ‘Butter’”

  1. Becky - Clean Mama posted on April 26, 2011 at 7:28 am (#
    1
    )

    That looks so good! I am a HUGE fan of Penzeys spices too :)

  2. Cookbook Queen posted on April 26, 2011 at 7:38 am (#
    2
    )

    Looks amazing :) I looooove me some black beans!! (Have you tried black bean soup at Panera? So good and VERY low calorie)

    • TidyMom replied on April 30th, 2011 at 5:10 am

      I had it last night Kristan! OMG thank you it was SOOO good!…..now to find the recipe!

  3. Renee (Kudos Kitchen) posted on April 26, 2011 at 7:40 am (#
    3
    )

    I’m a giant fan of black beans. This looks so tasty. Thanks for your recipe!

  4. Nichol posted on April 26, 2011 at 7:40 am (#
    4
    )

    Yum this sounds really good. I love black beans. Just made black bean burritos with low fat cheese in them! Pita chips rock!

  5. Debbi Does Dinner Healthy posted on April 26, 2011 at 7:43 am (#
    5
    )

    I made this and loved it! Love the pitas!

  6. Sylvie @ Gourmande in the Kitchen posted on April 26, 2011 at 7:47 am (#
    6
    )

    What a great healthy dip, and I love the garlic parmesan pita bread you’re serving it with too.

  7. Amanda posted on April 26, 2011 at 7:53 am (#
    7
    )

    I cant believe how good you make this look!!! And its good for you. You are the best. :)

  8. sweetsugarbelle posted on April 26, 2011 at 8:12 am (#
    8
    )

    I like recipes the kids will love. I have one that would eat refried beans or pork and beans of all things for every meal if I’d let him…this is perfect. For all those sporting events my hubby watches too. We eat a lot of refried beans and since I’m always behind I have actually been refrying different varieties out of the can. Black beans are good but great northern are amazing!!!

  9. bridget {bake at 350} posted on April 26, 2011 at 8:49 am (#
    9
    )

    We love beans….maybe it’s a Texas thing? But, we always have refried pinto beans, refried black beans, garbanzos, cannellinis….it is the ONE food I am always stocked up on. Well, besides sugar. ;)

  10. Amber | Bluebonnets & Brownies posted on April 26, 2011 at 9:53 am (#
    10
    )

    Cheryl, this sounds divine. I love beans in every way, shape, or form, but my very favorite is a dish from home, Borracho beans! Called such because Borracho means “drunk” in Spanish. The beans are cooked in water, beer, bacon, cilantro, garlic and onion. The resulting beans (and broth) can be eaten as a soup or a side dish. They are SO good! http://www.bluebonnetsandbrownies.com/2009/10/28/arroz-con-frijoles-borracho/

  11. Robyn | Add a Pinch posted on April 26, 2011 at 10:25 am (#
    11
    )

    Love beans and this looks like a delicious way to use them!

  12. Paula posted on April 26, 2011 at 10:27 am (#
    12
    )

    Great looking bean dip. Love the pita recipe too.

  13. cheryl posted on April 26, 2011 at 11:46 am (#
    13
    )

    Thank you for these recipes! I am also trying to incorporate black beans into our diet. I have a black bean/mango/roasted corn salsa that I LOVE.
    ~cheryl

  14. Ruth posted on April 26, 2011 at 12:06 pm (#
    14
    )

    This recipe for Black Bean and Sweet Potato soup from Kalyn’s Kitchen is amazing. http://www.kalynskitchen.com/2010/12/recipe-for-vegetarian-black-bean-and.html?m=1

  15. Shaina posted on April 26, 2011 at 2:34 pm (#
    15
    )

    Delicious! I love how you toasted the pitas.

  16. Wenderly posted on April 26, 2011 at 3:34 pm (#
    16
    )

    LOVE the idea of caramelized onions with the black beans to make a dip! I could live on beans. Can’t wait to give this a try!

  17. Amanda T. posted on April 26, 2011 at 4:17 pm (#
    17
    )

    I love, love, love black beans! Thanks for sharing, and I’ll have to make this one ASAP. :)

  18. Tracy posted on April 26, 2011 at 4:29 pm (#
    18
    )

    I’ve been trying to get more beans into my diet too, and this dip sounds perfect! Thanks for the recipe!!

  19. Shelia posted on April 26, 2011 at 7:42 pm (#
    19
    )

    This looks so delicious! I would love to try it!
    Be a sweetie,
    Shelia ;)

  20. Joyce - Quilted Nest posted on April 26, 2011 at 8:49 pm (#
    20
    )

    Hey – this is gluten free! We are always on the look out for such recipes. Would this dip work for tortilla chips or is it too thick? (We can’t do the pita bread of course.)

  21. Lisa Brown posted on April 26, 2011 at 9:34 pm (#
    21
    )

    Looks yummy!

  22. Deb posted on April 26, 2011 at 10:21 pm (#
    22
    )

    This bean recipe was a BIG hit with my husand tonight! I made “crackers” from baked flour tortillas for dipping. Thanks so much for a great (and easy) recipe.

  23. Nancy @SensitivePantry posted on April 27, 2011 at 6:32 am (#
    23
    )

    Great idea, Cheryl. It’s kind of like a black bean hummus…sounds so tasty.

  24. Katrina @ In Katrina's Kitchen posted on April 27, 2011 at 9:24 pm (#
    24
    )

    A 2-for-1 post! I would be loving both of these! YUM!

  25. naomi posted on April 28, 2011 at 11:35 am (#
    25
    )

    BOOKMARKED! You had me carmelized and then on me my knees for the rest. I love this recipe!

  26. Jamie | My Baking Addiction posted on April 28, 2011 at 4:45 pm (#
    26
    )

    I LOVE black beans! This sounds absolutely delish…especially with that garlic pita!

  27. Sanjeeta kk posted on April 29, 2011 at 12:16 am (#
    27
    )

    Oh..I love both..the bean butter and the Pita! Looks like I have got a winning dinner combo :)

  28. Jen @ My Kitchen Addiction posted on April 30, 2011 at 7:27 pm (#
    28
    )

    This sounds absolutely amazing! I was just talking about how I need to make more bean dips to have around for snacks… I was thinking of some hummus, but I think I’ll make this instead. :)

    Thanks for submitting it for the Kitchen Bootcamp challenge!

  29. Mary Pat posted on May 5, 2011 at 8:24 pm (#
    29
    )

    I have digestive issues that mean I can’t mix my carbs and meat proteins, so I’ve been eating a lot of beans in place of meat. This sounds yummy and I’ll try soon. My favorite black bean recipe is a sweet and spicy dish–it’s soooo good!

  30. mrsblocko posted on June 28, 2011 at 9:47 am (#
    30
    )

    I made this and wrote about it on my blog
    This was a huge hit with my daughter. She “hates” black beans so I told her it was made from chocolate. (hehe!) This recipe is definitely a keeper! Thank you for posting it.

Trackbacks/Pingbacks

  1. Pingback: Kitchen Bootcamp Roundup – Grains and Legumes | my kitchen addiction

  2. Pingback: Bean Salad | TidyMom

  3. Pingback: Roasted Red Pepper Hummus | Recipe for Red Pepper Hummus | Good Life Eats

  4. Pingback: Recipes: Beans are Full of Taste, Nutrition, and Versatility « Mom it Forward

  5. Pingback: Low Carb Gluten-Free Super Bowl Recipes | All Day I Dream About Food

Leave a Comment





Current ye@r *