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Plant-based Proteins Recipes Made Easy-Peasy!
Snacks
Prep time: 5 minutes Cook time: 8 minutes
Ingredients
6 small whole grain flour or corn tortillas
4 mL (3⁄4 tsp) chili powder
1 can (540 mL/19 oz) black beans, drained and rinsed
125 mL (1⁄2 cup) medium or hot salsa
1 mL (1⁄4 tsp) grated lime rind
30 mL (2 tbsp) lime juice
1 small shallot, minced
2 mL (1⁄2 tsp) ground cumin
Pinch fresh ground pepper
45 mL (3 tbsp) chopped fresh cilantro
30 mL (2 tbsp) chopped fresh basil (optional)
Instructions
1. Cut each tortilla into 8 wedges and place in a resealable plastic bag. Spray tortillas with cooking spray and sprinkle with chili powder; seal and shake bag to coat tortilla wedges. Place on large baking sheet and bake in preheated 200°C (400°F) oven for about 8 minutes or until golden and crisp. Let cool completely before using.
2. In a food processor bowl, puree beans, salsa, lime rind and juice, shallot, cumin, and pepper until smooth. Scrape into bowl and stir in cilantro and basil, if using.
3. Serve with tortilla chips.
8
5
12
12 Servings
This recipe takes dip and chips to a whole new level. Pack the dip and chips separately for an on-the-go snack that is out of this world.
Zesty Bean Dip and Chips
Recipe provided byCanada.ca/foodguide and developed by Emily Richards, P.H. Ec. for Health Canada and the Heart and Stroke Foundation.
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Serving suggestion
No time to make the chips? Serve with your family’s favourite veggies or whole grain crackers for dipping.
Plan it out
Great make-ahead snack. The bean dip can be refrigerated for 5 days. Store the tortilla chips in a cookie tin at room temperature for up to 1 week.
