Roasted Red Pepper and Black Bean Dip

In flipping through a food magazine lately, I was inspired by the suggestion of a black bean dip. My mind began to create and consider flavors and here we are. This dip pairs perfectly with tortilla chips for those times you crave a savory snack or for those days on the go when you arrive home late (me last night!) and want something you can reach for immediately to satisfy and know you are giving your body good fuel!

Planning ahead truly facilitates eating healthy. So, make this protein rich snack when you have an evening at home, and if it isn't immediately consumed :) you will be thankful to have this dip on hand. It can even be done in stages. Soak beans. Cook beans. Roast veggies and combine in food processor. It is that simple!

1 cup black beans, soaked overnight

3 red bell peppers

1 large yellow onion

1/2 garlic bulb (approximately 6 cloves)

1/2 cup hemp hearts

juice of 2 limes

2 Tbs olive oil

2 tsp salt

1 tsp coriander

1/4 tsp cayenne

Soak your beans overnight and cook them the next morning. Or you can be like me this time round, and soak them in the morning, then cook them in the evening. Either way, the time frame is the same and you will deactivate the enzyme inhibitors and neutralize phytic acid, making those beans more digestible. 

Cover your one cup of dry beans with several inches of water in a large bowl. Leave on the counter for about 8 hours of soaking time. Drain and rinse well in a colander. Place in a large pot and cover beans with 3 inches of water. Bring to a boil, reduce to a simmer and cook for about 45 minutes until tender. If you tend to have difficulty digesting legumes and beans, consider adding a piece of kombu during the cooking process. What is kombu you may well ask? Kombu is a sea vegetable full of minerals that will help to make those troublesome beans easier to digest. Add a piece a few inches long and remove after cooking. If you are really brave and want the full nutrient benefits, leave this slimy green piece and add with the beans into the food processor!

Preheat your oven to 425°F to roast the peppers, onion and garlic. I kept this process super simple. On a baking sheet place whole red peppers, onion quartered-skins on, and garlic with the tops chopped off to allow heat to penetrate each clove. After 10 minutes in the oven, place a piece of foil over the onions and garlic as I found they will brown quickly. Roast an additional 30 minutes until the skin of the peppers begins to bubble and appear charred.

Meanwhile while the veggies are roasting, measure the remaining ingredients into your food processor. Black beans, kombu for the brave ones, hemp hearts, lime juice, olive oil and spices. 

Just a word on hemp hearts. They are found in the center of the hemp seed and have a delightfully smooth nutty flavor with grassy undertones. Another simple way to increase omega 3's and protein, in addition to vitamins and minerals in your diet. I like the brand produced by Manitoba Harvest... check out their website to learn more! Add hemp hearts to smoothies, sprinkle on cereal or salads, use in baked goods...the opportunities to incorporate these nutritional powerhouses are endless.

You can use whole or ground coriander. I enjoy using whole coriander and grinding with a mortar and pestle. Coriander releases a lovely flowery citrusy aroma!

Your roasted peppers should look like this when ready. Remove from oven and place peppers in a bowl, covered with plastic wrap to steam, encouraging the process of the skin pulling away from the flesh. Place in fridge to speed cooling process. Once they reach room temperature they will peel well.

Time to get your hands dirty. I love it. After veggies have cooled, squeeze garlic bulbs from skin directly into food processor. Add onions, removing skin. Pull tops off peppers and peel skin. Rip open length wise and remove seeds. I just used my hands for this whole process. You will find the peppers release a lot of juice. Don't worry about losing juice. Discard (composting preferred!) tops, skin and seeds.

All in! I love watching the process of a dish come together. Blend!!

Determine your desired consistency, I like it fairly smooth, but still with some texture. Taste and adjust salt or lime if necessary. And there you are...a scrumptious snack. I think this dip would also be delicious heated with a sprinkling of monterey jack cheese. If served cold, garnish with additional hemp hearts. Oh, and if you have trouble obtaining hemp hearts (try your local health food store or order online), the dip should work just fine without. Just keep it in mind for next time! Enjoy!!