Throughout my childhood in hot Georgia summers, it was always a good time when my mom made her version of this cilantro bean dip. Upon moving out, I began making this to serve to friends and enhance different meals like tacos, southwestern salads, burrito bowls, grilled white fish, and more. When I’ve been in Georgia during peach season, I add diced fresh peaches to this dip; after living in Florida, I love the tropical juiciness from mango!
I always roast the garlic and pepper for the dip because (1) I cannot eat them raw and (2) it makes the flavors more complex, but you may choose not to if you prefer them raw or are pressed for time. Since we serve it after chilling, the crisp balance of fresh, slightly earthy, sweet and spicy flavors zest up any lazy dog day.
CILANTRO BEAN DIP
Prep:
30 min
Chill:
At least 30 min
Total:
At least 1 hr
This fresh, zesty appetizer easily serves 4-8 people, but I’d estimate 4 full meals with rice or other carb pairings.
INGREDIENTS:
- 2 cloves minced garlic
- 1 large red, orange, or yellow bell pepper
- 1 tsp regular olive oil
- ½ tsp salt
- 1 tomato (3″ diameter)
- 1 cup chopped cilantro
- about ½ large green mango or 1 yellow mango*
- 15 oz canned black beans
- 1 cup sweet corn
- 3 tbsp lime juice (fresh or bottled is fine)
- 2 tbsp balsamic vinegar
SPICES:
- 1 tsp paprika
- 1 tsp cumin
- ½ tsp chili powder
[Optional]
- 2 scallions
- ¼-½ tsp cayenne powder for some heat!
*1 large peach is a fine substitute as long as it isn’t overly ripe and mushy
STEP BY STEP:
This fresh, zesty appetizer easily serves 4-8 people, but I’d estimate 4 full meals. Enjoy it with your favorite chips, tossed with rice, or topped on tacos! We also recommend making burrito bowls using this cilantro bean dip, rice, chopped lettuce, roasted yucca/sweet potato cubes, your ideal protein, your ideal cheese…anything goes!
NUTRITION FACTS
Number of Servings: 4
Fiber: 14.07 g
Carbs: 46.84 g
Calories per Serving: 233.34 kcal
Sugar: 11.90 g
Protein: 11.07 g
Weight per Serving: 284 g
Fats: 1.74 g
Iron: 3.62 mg
All servings and nutritional measurements are approximate. These estimates are intended for information and guidance purposes only. Please consult a licensed nutrition or medical professional if you need assistance.
Gluten-Free and Vegan Disclaimer: All of the ingredients listed in this recipe are available in gluten-free and vegan versions. Please do your research and verify ingredient lists, as many products can have surprisingly hidden amounts of gluten that can impact those with Celiac Disease and gluten allergies. Likewise, vegans may need to verify if products contain hidden amounts of whey or animal derived ingredients.
