Posted on by Paula Gallagher
If you want to be a hit at your next get-together, make this dip! This is a version of the popular cowboy caviar dip that always pops on social media. This is my go-to dish when I am asked to bring something, and I am usually asked to bring this! It is the recipe I get asked for the most.
This recipe uses beans, corn, lentils, celery and peppers all marinated in an apple cider vinegar and olive oil dressing. The original recipe came from my godmother and has been tweaked to use less sugar and add fresh cilantro. To make this recipe super simple, you can use canned beans and corn, but if you have time and energy, soak dry beans and use fresh corn on the cob that has been roasted and cut from the cob. You can also make your own bruschetta mix, but I cheat and use a small store-bought container.
This bean dip has so many healthy components, such as fiber, protein and antioxidants, that a few small cheats won't matter. The recipe makes a lot, so you can bring half to your host's house and keep the other half at home for yourself. Even though it is a dip and most people just scoop it up with baked pita chips, I also use it in lettuce wraps on top of grilled fish or chicken.
This recipe is best made the day before to allow all the flavors to blend.
Best Bean Dip
- 1 16 oz can of black beans
- 1 16 oz can of lentils
- 1 small can of corn (or two cobs)
- 1 red or green pepper, diced finely
- 3 or 4 green onions, diced finely
- 2 stalks of celery, chopped finely
- 2 Tbsp fresh cilantro, chopped finely
- 1/2 cup bruschetta topping
- 1 cup olive oil
- 1/2 cup apple cider vinegar
- 1/2 cup organic sugar
- Salt and pepper to taste
In a small sauce pan, add olive oil, vinegar and sugar and cook until the sugar dissolves. Add salt and pepper to taste and let the mixture cool completely. Drain and rinse beans, lentils and corn and add them to a large bowl. Add all remaining ingredients. Pour in dressing after it has cooled and toss gently but thoroughly. Refrigerate overnight and serve with pita chips. Enjoy!
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