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

You’ll need… 

  • 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]

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