This week I’ll be posting a number of avocado-based recipes* as entries to a contest sponsored by the California Avocado Commission, and I’m kicking it off with the easiest recipe in my arsenal. Despite being quick to pull together (if you can open a can, you can make this recipe), this is one of my core go-to recipes for entertaining because it’s what I call “unreasonably good” – that is, you don’t expect it to taste as awesome as it does because there are only 4 ingredients. But these 4 come together perfectly to make a scoopable dip that is ideal for a summer barbeque, and loaded with nutrients most other dips lack.
Let’s start with the avocado: it’s botanically a fruit, though its nutrient composition varies distinctly from most other stone fruits because it is very high in fat (mostly monounsaturated) instead of carbohydrates. It also has a whopping 9g of fiber per avocado, which means it will digest slowly. And of course, being a fruit, contains a good amount of vitamins, A, C and K and potassium.
The other ingredients – black beans, corn, and lime juice – all contribute unique attributes and complementary nutrients that help knock this out of the park. The beans: more fiber, protein, and iron. The corn: carbohydrates, crunch, and sweetness, and the lime juice: a zingy flavor and some extra vitamin C (which enhances absorption of iron when consumed together). As you can see from the nutrition facts label below, the balance of macronutrients means you can eat this as a dip…or with a spoon as a side, or even a meal (which, truthfully, I just did).
Enough talk! Except – this is also CHEAP to make! Total cost for my ingredients is $3-4.
- 1 15-oz can of black beans, drained and rinsed
- 1 12-oz can of fresh corn (or two ears, with kernels removed)
- 1 avocado, diced in its skin and scooped out
- Juice of 1 lime
- salt & pepper, to taste
Combine all ingredients in a bowl, mixing gently with a spoon until evenly blended.
*I received free samples of California Avocado mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by California Avocado and am eligible to win prizes associated with the contest. I was not compensated for my time.