Black bean dip recipe: a great source of protein and iron for vegetarians

If you are a vegetarian, it is sometimes difficult to get enough protein and iron.  I thought I’d share a great black bean dip recipe which is perfect as a snack or after a workout because it has the appropriate ratio of carbohydrates, protein and fats for optimal post-workout nutrition.

The orange juice provides vitamin C which enhances the absorption of plant-sourced iron found in the black beans.


2 (16 oz.) cans black beans, drained and rinsed
1 med. red onion
2 tbsp. balsamic vinegar
1 tbsp. orange juice or lime
1 clove garlic (optional)
Salt and pepper to taste

In blender or food processor, combine beans, onion (save a little to sprinkle on top), vinegar, orange juice and garlic.

Blend until smooth.

Season with salt and pepper.

Spoon into serving bowl.

Chop a little red onion and sprinkle on top.

*Serve with raw vegetables or whole grain pita slices.

*Nuts and seeds can be sprinkled on top as a variation.

1 cup of black beans contains:

15 grams fibre

15 grams protein, considered a source of complete protein

Low glycemic index = 14

3.6 mg iron (20% daily value)

74% carbohydrates

3% fats

23% protein

Bon appetit!


About drellensimonend
Dr. Simone strongly believes that the mind and body are connected to your overall health and wellness. As a primary health care provider, her practice provides ongoing support throughout your healing journey. Her role as your Naturopathic Doctor is to assist you in discovering your needs, support you in personal growth and help you reach your health and wellness goals. With the belief that happiness and balance is possible for everyone, Dr. Simone strives to help her patients live happy, healthy and fulfilling lives. Dr. Simone focuses on family wellness and has special interests in women and children’s health. She has experience with reproductive health, working with women through different phases in their lives; to regulate the menstrual cycle, ease PMS symptoms, optimize fertility, provide support during and after pregnancy, maintain breast health and welcome menopause. Children have also been a primary focus in Dr. Simone’s life in both her professional role as a naturopath and in her volunteer work. She believes that setting healthy habits at a young age can be critical for long-term health and wellness.

One Response to Black bean dip recipe: a great source of protein and iron for vegetarians

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