Simplest (and most delicious) avocado bean dip

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.

Ingredients:

  • 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

Directions:
Combine all ingredients in a bowl, mixing gently with a spoon until evenly blended.

IMAG2702
all ingredients, before mixing…

IMAG2705 And, done!

avocadobeandipnutr
Nutrition facts for the entire recipe…divvy as you see fit!

*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.

7 thoughts on “Simplest (and most delicious) avocado bean dip

    • Warning: it’s addictive. I probably make it once a month! Soo filling though…after having it yesterday I found it hard to even make it through a piece of amazing leftover chocolate cake.

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