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Healthy Black Bean and Corn Dip

September 15, 2019 by theeverykitchen@gmail.com Leave a Comment

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Healthy Black Bean and Corn Dip is just the first touchdown in a whole season of game day eats. This recipe is vegetarian, gluten free, and sugar free, and has all the flavor it takes to be a first round pick. (Are the puns too much?)

Healthy Black Bean and Corn Dip is just the first touchdown in a whole season of game day eats. This #recipe is #vegetarian, #glutenfree, and #sugarfree, and has all the flavor it takes to be a first round pick. #healthyeats | theeverykitchen.com

I just went to my first NFL game watch of the season. I’d like to include a very scientific breakdown of what I observed.

What Women Doing at a Game Watch:
  • 5% watch the game
  • 5% check our Fantasy Football score
  • 10% plan our next girl’s trip
  • 25% catch up on who’s seeing who
  • 25% catch up on work
  • 30% eat

I’d also like to point out that there is, in fact, quite a bit of overlap with the opposite gender.

What Men Doing at a Game Watch:
  • 45% watch the game
  • 5% check their Fantasy Football scores
  • 50% eat

Friends, I’m no math expert, so if you think I have my percentages wrong, keep it to yourself.

All this is to say that what you’re bringing to game day is almost as important as who’s playing. And from now on, I’m bringing Healthy Black Bean and Corn Dip.

Healthy Black Bean and Corn Dip is just the first touchdown in a whole season of game day eats. This #recipe is #vegetarian, #glutenfree, and #sugarfree, and has all the flavor it takes to be a first round pick. #healthyeats | theeverykitchen.com

Just for the sake of staying on style, let me give you another bullet-pointed list.

Why Healthy Black Bean and Corn Dip Will Be My Go-To Game Day Dip and Why You’re Gonna Love it Too:
  • Tex Mex is the ultimate crowd pleaser.
  • If Tex Mex wasn’t the ultimate crowd pleaser, then dip, any dip, #allthedip, would be.
  • This is healthy. I haven’t fried or refried any beans or, heaven help us, used canned bean dip from the chip aisle. Healthy Black Bean and Corn Dip is also light on the cheese and heavy on the veggies.
  • I don’t skimp on flavor. Spicy jalapeno and red pepper flakes. Smoky cumin and chili powder. Juicy, sweet tomatoes. Bright cilantro and lime.
  • Vegetarian, gluten free, sugar free. So your sister’s gluten-sensitive bestie and your brother’s vegetarian girlfriend and your sugar-abstinent neighbor can partake without complaint.
  • Delicious with #allthedippers. Chips, check, bell pepper, check, snap peas, check, carrots, check.

So Sundays (and Saturdays) are gonna be fun this season. If you add up all the eating ((50% + 30%) x 12 weeks) that’s involved, you’ll come to the conclusion that Healthy Black Bean and Corn Dip is just the first touchdown (#punny) in a whole repertoire of game day eats. Let’s get this season started.

Healthy Black Bean and Corn Dip is just the first touchdown in a whole season of game day eats. This #recipe is #vegetarian, #glutenfree, and #sugarfree, and has all the flavor it takes to be a first round pick. #healthyeats | theeverykitchen.com
Print

Healthy Black Bean and Corn Dip

Healthy Black Bean and Corn Dip is just the first touchdown in a whole season of game day eats. This recipe is vegetarian, gluten free, and sugar free, and has all the flavor it takes to be a first round pick.

Course Appetizer
Cuisine Tex-Mex
Keyword bean dip, dip, party food
Prep Time 10 minutes
Cook Time 20 minutes
Servings 7 1/4-cup servings
Calories 75 kcal
Author theeverykitchen@gmail.com

Ingredients

  • 1 15-ounce can no salt added black beans rinsed and drained
  • 1/4 teaspoon salt
  • 2 tablespoons diced jalapenos
  • 3 tablespoons fresh salsa
  • 1/2 teaspoons cumin
  • 1 teaspoon red pepper flakes
  • 1/2 teaspoon chili powder
  • 6 tablespoons shredded 2% cheddar cheese divided
  • 1/3 cup canned diced tomatoes
  • 1/3 cup corn kernels
  • 1/3 cup cherry tomato halves
  • 1 teaspoon chopped scallions
  • 1 teaspoon chopped cilantro
  • 1 teaspoon lime juice
  • tortilla chips and vegetable crudite for serving

Instructions

  1. Preheat oven to 350 degrees F.

  2. In a food processor, combine HALF of the black beans, salt, jalapeno, salsa, cumin, red pepper flakes, chili powder, and three tablespoons shredded cheese. Process until smooth.

  3. Transfer to an oven-safe dish and stir in remaining whole beans, diced tomatoes, and corn. Sprinkle with remaining shredded cheese. Bake until heated through and cheese is melted, about 15-20 minutes.

  4. In a small bowl, toss together tomato halves, scallion, cilantro, and lime juice. Just before serving, top bean dip with tomato salad.

More Game Day Eats

7-Layer Sheet Pan Nachos

I've swapped some ingredients to lighten my 7-Layer Sheet Pan Nachos. This #recipe is #easy and versatile, so if you want to make changes, I say go for it! #healthyeats #vegetarian #sugarfree | theeverykitchen.com

Air Fryer Buffalo Wings

Saucy Air Fryer Buffalo Wings are lip-licking-good. Crispy skin with tender and juicy meat, you'll never believe these weren't cooked in a deep fryer! #airfryer #healthyeats | theeverykitchen.com

Buffalo Chicken on a Stick with Blue Cheese Dip

Buffalo Chicken on a Stick with Blue Cheese Dip is the easiest, healthiest game day snack AND who doesn't love #foodonastick? #healthyeats #sugarfree #glutenfree | www.theeverykitchen.com

More from my site

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  • 5-Minute Smoky Pumpkin Hummus5-Minute Smoky Pumpkin Hummus
  • Cranberry Cream Cheese Dip with Candied PecansCranberry Cream Cheese Dip with Candied Pecans
  • Skillet Lamb with Mango-Mint Chimichurri and Spring PeasSkillet Lamb with Mango-Mint Chimichurri and Spring Peas
  • Dairy-Free Creamy Mushroom SoupDairy-Free Creamy Mushroom Soup

Filed Under: cinco de mayo, gluten free, healthy, lightened up, quick and easy, snacks and appetizers, sugar free, vegetarian Tagged With: dip, football food, football season, game day, game day eats, health dip recipes, healthy appetizers, healthy bean dip, tex-mex

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About Danielle

Danielle is a registered dietitian and the story teller behind The Every Kitchen. Three things that inspire her: Her parent's kitchen table, the way food nurtures relationships and nourishes souls, damn good chocolate chip cookies. EVERY KITCHEN has a story and Danielle shares them, one kitchen at a time. Read More…

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