Aggie's Kitchen

Something healthier to snack on … Black and Corn Bean Dip

If you are looking for something healthy
to serve at your next gathering, this is it. I found this recipe on Itzy’s Kitchen at the perfect time, right before the National Championship game last week. I have started off the new year with a seriousness about more healthful eating…as I’m sure many others have. I don’t mind indulging every now and then, I think it’s healthy to learn how to eat in moderation, but right after the holidays is not the time for me to be indulging!

So needless to say…I had to think of bringing something healthful, yet appealing to everyone, at our little football gathering the other night. This dip worked perfectly.

It’s full of good stuff…black beans, salsa, and just the right amount of spices. I compromised by using full fat cheese for the party, but if I were to make this again at home I would definitely use a 2 % Mexican blend cheese to cut out some fat. I also mixed half the cheese into the bean mixture, then added the rest of the cheese on top. I think next time I will sprinkle some chopped green onions on top with the cheese. The bean dip went perfectly with Baked Tostitos Scoops.

I also think this would make a great filling for tacos or burritos.
Thanks so much for sharing the recipe Erica!!

Black Bean and Corn Dip
Recipe slightly adapted from Itzy’s Kitchen, originally posted on Savory Spicy Sweet

2 cans black beans (original recipe used 1 can of white beans, 1 can of black beans)
1 cup frozen corn kernels
7 oz. hot salsa
2 cups shredded co-jack cheese (I used less than 2 cups and it was plenty)
1 cup chopped tomatoes
garlic salt to taste
cilantro to garnish
1 tsp cumin
2 tsp chili powder

Directions
Preheat the oven to 350°.

Rinse and drain both cans of beans. Squeeze the liquid out of tomatoes before chopping so the dip doesn’t turn runny. Put all ingredients except cilantro and cheese in a bowl and mix together. Grease a shallow baking dish (nonstick spray works) before spooning in the bean mixture. Sprinkle a little cheese on top.
Bake for 20 minutes until the cheese is melted and the dip is heated through. Remove from the oven and top with cilantro.

(for a printable version of this recipe click here)

Hope you are having a great week!

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27 comments on “Something healthier to snack on … Black and Corn Bean Dip”

  1. Yayyy! This recipe is SO good! Perfect for a party! Glad you enjoyed it 😉

  2. I love recipes like this where I can fake out the family and they don’t even realize they’re eating healthy!

  3. I could make a meal out of this tasty dip. Great recipe Aggie.

  4. Yum, that looks great!

  5. This looks GREAT!!!! In fact, I am tempted to make it for dinner tonight. 🙂 I always find 2% shredded cheese to taste just fine; I can’t tell much of a difference between it and the regular stuff. I bet this was a huge hit!

  6. Looks great! I say wrap it in a tortilla and call it lunch myself. 🙂

  7. I love football recipes that are healthy. Good one!

  8. That’s so much better than just plain salsa! I’ll make it for my husband this weekend.

  9. Yummy! What a great dip and snack. I love all the yummy things that are going into this healthy dish.
    btw, I am definitely doing the bruschetta bar for a party next weekend. maybe I will add this dip too.
    I will let you know how it goes Aggie.

  10. My hubby would love this. I like your idea to use it as a filling, too. By the way, you always have a healthy flair to your recipes! YUM!

  11. That is healthy! And looks great as well, I bet everyone enjoyed it.

  12. YUM!!! This will be perfect for our little get together on friday night! Thanks!

  13. This looks delectable.. and I love legumes. Using wraps or Tortillas…

    Healthy but ever so filling… seriously scrumptious healthy eating. And I always feel happy when I visit your blog so vibrant and fun.

  14. That looks like perfect football food.

  15. Aggie, I am going to make this for the football games this weekend. I know I could sit there and eat the whole thing by myself. This dip looks awesome!

  16. ooh that one looks so good! i already know when i’m going to use it! thanks.

  17. I love Erica’s blog. I know this one will be good! I am sure no one will even know it is healthy!!

  18. This sounds like a nice easy one to bring to a party…looks delicious.

  19. Mmmm, I love black beans, my husband would go nuts for this recipes. Thanks!

  20. Gosh, that looks good! I would love some of that, game or no game!

  21. *drool* wow..looks amazing! 🙂

  22. Mmmmm! I would eat this as a meal. Tasty indeed!

  23. I just love dips like these. They could easily be dinner for me!!

  24. hey aggie,

    i made this last night and it was a huge hit… thanks for the great idea…

  25. That looks tasty and its healthy to boot!

  26. I love most dishes which feature beans, especially since I’m a vegetarian. There’s so much one can do with these! The dip sounds wonderful.

  27. I’ll be making this for the Super Bowl. Thanks!!