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Easy Black Bean Dip with Whole Wheat Pita Chips

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.

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