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!