Intro to Cooking: Black Bean Spread
Lately, my favorite sandwich has consisted of the following: bread, chicken, sprouts, a slice of cheddar cheese and black bean spread. Black bean spread, you say? Yep, black bean spread.
It’s delicious and packed with protein. It also makes a great dip. Or a great addition to a wrap full of veggies. Or just on toast. I’m a sucker for really versatile recipes that I can use on everything, and that are super healthy. They are also packed with dietary fiber, which is awesome. The best part? It’s super easy to make.
Black Bean Spread
- 1 can of black beans, drained and rinsed
- 1 small can of corn, drained and rinsed
- 1 tablespoon of taco seasoning
- 1-2 tablespoon of adobo or hot sauce
- 1 teaspoon of red pepper flakes
- Optional: about 2-3 tablespoons of queso fresco
How to make it…
In a bowl, mash the black beans with a fork. They don’t have to be pureed, just mashed up a bit. Add the corn and mash it a little bit more — again, it doesn’t have to be pureed. Just break down the kernels a little bit.
Add your spices and hot sauce. Stir to combine. If you’d like, you can also add queso fresco, which is delicious. Voila! You now have a delicious, healthy spread for sandwiches, toast, burritos, whatever.
Note: this spread lasts for about a week if stored in an airtight container.
[Lead image via Catherine Murray/Shutterstock]