Creamy Black Bean and Yogurt Dip


One of my good friends and her husband were staying with us recently, so we of course did lots of eating and snacking. My friend Sarah is mostly gluten free in order for her body to not hate her, so we made lots of good, healthy snacks.

One of my favorite new dips, which also happens to be gluten free, is this yummy black bean dip with fat free Greek yogurt. Have you guys tried subbing Greek yogurt for sour cream? There's almost no difference, except you're saving tons of fat and calories! Give it a shot!

Creamy Black Bean and Yogurt Dip
makes 1 bowl

1 tbsp bacon fat or 1 tbsp olive oil
1/2 yellow onion (diced)
4 cloves garlic (minced)
2 15 oz. cans black beans (drained)
1/2 lime (juice)
1 tsp cumin
1 tsp dried oregano
1/2 tsp smoky hot paprika
1/2 tsp ground coriander
1 bay leaf
1 cup low sodium chicken broth
salt and pepper
1/2 cup fat free Greek Yogurt
1/2 cup fresh cilantro (rough chop)
tortilla chips

Heat bacon fat or olive oil in a saute pan over medium heat. Add onion, garlic, salt and pepper. Let cook for 5 minutes. Add beans, lime juice, cumin, oregano, paprika, bay leaf, salt and pepper. Stir to combine and let cook for about 5 minutes. Add 1/2 the chicken broth and bring to a simmer. Let simmer until almost all dissolved, about 5 minutes. Add remaining broth and let simmer until almost completely dissolved.

With an immersion blender, puree mixture until smooth. Taste and add salt and pepper as necessary.

Add to a mixing bowl and swirl in Greek yogurt and top with fresh cilantro. Serve with tortilla chips.


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