Looking for a quick and healthy snack that doesn’t taste quick or healthy? With just a few simple ingredients, you can whip up a restaurant-quality appetizer that you can eat without any guilt. Black beans, one of the world’s healthiest foods, are packed with heart-healthy fiber and cancer-fighting antioxidants. And the best part is that when combined with a whole grain, such as these whole wheat pita chips, beans provide a high quality protein. That’s right, filled with complex carbohydrates and protein, this is a snack that won’t let you down after an hour or two!
This is one of those recipes that I just threw together from ingredients I had on hand. This means, you can do the same. If you don’t have black beans, use whatever canned beans you have in your pantry! Same goes for the spices. Experiment with flavors you like, and if you come up with something great, don’t forget to leave a comment so the rest of us can try it too! Whole wheat pita bread should be pretty easy to find at most grocery stores these days. I like to buy a couple packages and keep it in the freezer. If you can’t find it at your local store, don’t worry! I’ll be posting a recipe for the homemade stuff soon!
On to the recipes!
Whole Wheat Pita Chips
2 whole rounds of whole wheat pita bread (or four halves)
olive oil
kosher salt or coarse sea salt
1. Preheat oven to 450 degrees.
2. Using a basting brush, lightly coat both sides of pita with olive oil.
3. If using whole pita, cut each round in half then cut each half into four triangles. You should end up with 16 pieces.
4. Line a baking sheet with parchment (optional but makes clean up a breeze) then spread pita pieces out in a single layer. Sprinkle lightly with coarse salt. Turn pieces over and sprinkle the other sides lightly with salt.
5. Place baking sheet in oven and set timer for 5 minutes. Bake pita until the edges are brown and crisp, checking the first time at five minutes and then watching closely. Total baking time will be less than 10 minutes.
6. Remove from oven and let cool for a few minutes before serving.
7. Serve with your favorite dip.
Easy Black Bean Dip
1 can black beans
2 T. liquid from can of beans
squeeze of fresh lemon or lime juice
1/4 t. onion powder
1/4 t. garlic powder
1/2 t. coriander
1/4 t. cumin
dash of cayenne pepper
big pinch of salt
1. Drain beans, reserving 2 tablespoons of liquid, then rinse in a strainer.
2. Add beans, reserved liquid, lemon juice and all remaining ingredients to a food processor, mini food processor or blender.
3. Process until smooth then taste and adjust seasonings as desired.
4. Serve with pita chips, corn chips, or your favorite crackers.
Related Recipes:
Around the Web:
- Hot Sisters’ Chipotle Black Bean Dip from Vanesscipes
- Black-Eyed Bean Dip from Mahanandi
- Fusion Black Bean Dip from 28 Cooks
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Oooo, I think I have everything at home for this dip. I might make it for myself tonight since my husband won’t be home and I don’t have to cook a real meal….
6:01 pm Jun 21st, 2007Nice… I like pita bread to dip in nice sauces.
6:14 pm Jun 21st, 2007Ciao.
Yum! I love dips and I especially love pita chips. One of my favorite “healthy dips” — because we can’t eat French Onion Dip everyday — is an Ellie Krieger recipe for Roasted Red Pepper Dip: http://www.foodnetwork.com/food/recipes/recipe/0,,FOOD_9936_33407,00.html?rsrc=search
Lately I’ve been buying mini pita rounds at Whole Foods, those are just as delicious and convenient as the pita chips and they come in white and whole wheat. Great idea Nicole!
6:28 pm Jun 21st, 2007I make black beans dip but little different. I have never use onion and garlic powder wonder how it tastes??
6:28 pm Jun 21st, 2007Deborah: My husband is gone too. Although I made the black bean dip the other day, I had something similar to this for dinner tonight
Orchidea: Me too
Erin: Thanks for link! I just checked it out and it sounds really great. I love almonds but have never thought of doing something like that with them! In a perfect world, I would eat Ruffles and onion dip all the time
Padmaja: What do you put in your dip? Is it on your web site?
6:42 pm Jun 21st, 2007So yummy. And I know you’re not on a diet, but did you know this is perfect for the South Beach Diet? Both of these would be considered “good carbs.”
7:44 pm Jun 21st, 2007Why did I miss this? This sounds yummy and some different to offer as a nibble to guests…I still like corn chips!
7:30 pm Jun 22nd, 2007I love black beans because you can do so much with them. Ironically enough I just posted a recipe for my version of a dip. I used smoky BBQ sauce and it was wonderful!
8:48 pm Jun 22nd, 2007Kalyn: I don’t know everything about the South Beach Diet but I figured this type of thing would probably fit pretty well with it.
Peter: I love corn chips too! I just happened to have some leftover pita that was getting stale!
Kitarra: I always have black beans on hand! You’re right, you can do so much with them! We eat black beans and rice as a side dish quite often but I also throw them into all kinds of things!
2:02 pm Jun 23rd, 2007Thanks! It’s delicious! Though I completely *burned* the first batch of pita chips in 3½ minutes in the oven… The second batch was perfect after about 2 minutes!
5:28 pm Jul 15th, 2007[...] can find the recipe HERE. There’s also a recipe for a black bean dip to go with them that I’d like to try; but [...]
3:15 pm Sep 25th, 2008[...] that’s still my preferred method of getting guac into my mouth). Instead, try serving it with Whole Wheat Pita Chips and you’ll have a filling, nutritious snack to get you through the [...]
1:04 pm Feb 6th, 2009[...] Whole Wheat Pita Chips [...]
1:53 pm Jun 26th, 2009[...] PinchMySalt he encontrado una receta perfecta para el momento de preparar un buen aperitivo: un dip de frijoles negros. ¡Basta de papas chips a la hora de recibir a tus invitados! Con muy poco esfuerzo podrás [...]
7:16 am Feb 13th, 2010[...] PinchMySalt he encontrado una receta perfecta para el momento de preparar un buen aperitivo: un dip de frijoles negros. ¡Basta de papas chips a la hora de recibir a tus invitados! Con muy poco esfuerzo podrás [...]
8:15 am Feb 13th, 2010[...] http://pinchmysalt.com/2007/06/21/easy-black-bean-dip-with-whole-wheat-pita-chips/ Leave a [...]
11:06 am Mar 24th, 2010[...] http://pinchmysalt.com/2007/06/21/easy-black-bean-dip-with-whole-wheat-pita-chips/ Leave a [...]
11:07 am Mar 24th, 2010[...] from Food Bloggers: At Kalyn’s Kitchen- Perfect Guacamole with Red Onion Lime, Chiles Black Bean Dip (serve with gluten-free chips) at Pinch My Salt Vegan Vegetable Enchiladas from I Am Gluten-Free [...]
6:49 am Jul 24th, 2010[...] Image: Pinch My Salt [...]
4:16 am Aug 5th, 2010[...] can find the recipe HERE. There’s also a recipe for a black bean dip to go with them that I’d like to try; but [...]
11:16 am Aug 30th, 2010This is awesome. Perfect to pack with some salsa and guac for lunch.
9:47 am Sep 3rd, 2010[...] Black Bean: It’s healthy and it’s scrumptious! On a pita or a tortilla chip, this dip is guaranteed to get your party started. Don’t be afraid to spice this one up with a good dose of cayenne pepper. [...]
4:30 am Apr 1st, 2011[...] Black Bean: It’s healthy and it’s scrumptious! On a pita or a tortilla chip, this dip is guaranteed to get your party started. Don’t be afraid to spice this one up with a good dose of cayenne pepper. [...]
10:50 am Jun 2nd, 2011Cooked sweets all day for Thanksgiving and had cooked a big pot of beans for a black bean fudge. SICK OF THE SWEETS ALREADY so I came across this recipe and within 10 minutes, made it and LOVE IT! Perfect for protein with great flavor!! YAY!!
9:09 pm Nov 23rd, 2011[...] weekend I made variations of this and this and hope to make this someday this week. Gardens, cooking: both have become part of my life [...]
9:21 pm May 20th, 2012Reading your blog, I’ve been inspired; trying new things! I made this dip and chips tonight…love it!!!! Thank you!!!
5:10 pm Dec 16th, 2012