Black Bean Guacamole: healthy enough for your resolutions, flavorful enough for the Superbowl!

In T minus 7 or 8 days, millions of Americans will be staking their claim on their favorite sofa cushion and turning the television on to the Superbowl. Many will be having parties, and I’d venture to guess that nearly all of them will be chowing down on some serious eats. I’m not a big football fan myself (I’m trying, though – I now understand what a down is!), but I still can’t wait for next year when L and I are less than 250 miles apart and I can cater the Superbowl party he throws every year.  I’m bursting with creative and fun riffs on Superbowl classics (for example, the Buffalo Chicken Wing Cupcakes I recently stumbled upon and am practically crawling out of my skin to try), but for now, I’ll have to stick with the brainstorming.

Just the other week I had half of an avocado and some leftover black beans that needed to be used up in the fridge, and I thought a little twist on guacamole would make a good, light lunch. I was also dying to crack open this new bag of lime flavored chips by Food Should Taste Good that I snagged at Whole Foods that have – get this! – a whopping 5 grams of monounsaturated fats per serving. Sure, it means they’re not as low calorie as dipping a stick of celery into this already modestly caloric dip, but they sure do help me reach my goal of 20 MUFA’s per day in a new and delicious way. If you haven’t tried the brand before, I’d definitely recommend it, and this coming from someone who’s really not big on chips.
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As for the dip, it was definitely a win (or, should I say, touchdown?). There was a tiny bit of a kick but it was mostly just creamy and full of smoky cumin goodness. It was colorful and healthy, but totally indulgent enough to stand up against the formidable wings, enchiladas and meaty chilis it’s likely to compete with come Game Day. Guacamole is a great dip to offer because even though it does have some calories and fat (which might help keep you full and prevent you from overeating), they’re awesome calories and fat, and you can work in some servings of veggies while you’re at it. So whether you’re in need of a good Superbowl treat or, like me, you just feel like having a dip around, definitely try this one out. I’m pretty proud of it, at least!

One Year Ago: Easy Chicken Fajitas

Black Bean Guacamole
Yield: 2 meal-sized or 6 appetizer-sized servings

The Ingredients
1 california avocado
½ cup black beans
2 teaspoons lime juice
2 teaspoons plain greek yogurt
2 teaspoons minced garlic
1 teaspoon ground cumin
¼ teaspoon onion powder
¼ teaspoon crushed red pepper flakes
½ small red bell pepper, diced
1-2 tablespoons diced tomatoes

The Method
Place all of the ingredients except the peppers and tomatoes in a bowl and mash together with a fork (or, for a smoother consistency, puree in a food processor). Fold in the peppers and tomatoes and store minimally in the fridge (guacamole will oxidize and turn brown as it sits, so try to make this as close to serving as possible). Stir to bring out the green again just before serving alongside your favorite dippers – chips, veggies, whatever!


Join Dine & Dish and Cookin’ Canuck for the California Avocado 4th of July Blast, sponsored by the California Avocado Commission. 

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