Healthy Recipe: This Smoky Black Bean Dip Elevates the Bean & Cheese Burrito
Recipe by Leandra Rouse | Photo by Samantha Emmons
If 2020 was the year of take-out orders, then 2022 is the year of honing your home-cooking skills. We are here to support you in this goal by offering a selection of kitchen staples that every healthy home cook should know how to make. Today: the humble bean dip. Simple in practice, but an excellent way to elevate a pantry staple such as canned beans and transform it into a composed and flavorful dish.
This bean dip calls for canned Chipotle peppers (another great pantry staple!). Chipotle peppers have been dry-smoked and the process gives them a dark color and distinct smoky flavor. They do have some heat to them (2.5/8), but in small amounts they add a complexity of flavor that elevates even a simple recipe like bean dip. If you find yourself with excess pepper, we recommend covering an ice cube tray with plastic wrap and freezing the extra in individual cubes for future use. *Note: this freezing technique is a pro tip for all sauces such as pesto, tomato paste, chicken stock, and more.
Bean dip is versatile! The essential components of a good bean dip are beans, oil, herbs, and acid. And that formula can be applied to everything ranging from black bean dip to hummus and herby white bean spread.
Also versatile is the Bean & Cheese Burrito. This recipe features our smoky black bean dip on this classic home recipe. Versatile, simple to prepare, and excellent in so many settings. Think:
Made in bulk and frozen for an easy weeknight dinner
A nourishing and quick “Work From Home” lunch
Our favorite dish to deliver to a new mom in need of a one-handed meal
Defrosted and sliced for after-school kid snack
Low-mess packed lunch for the park, the beach, or a road trip
We recommend serving them with slices of avocado, handful of cilantro, a dollop of plain Greek yogurt, and a squeeze of fresh lime juice.
1 tablespoon neutral vegetable oil
1 medium yellow onion, diced
1 clove garlic, minced
1/2 cup diced red bell pepper
2 teaspoon ground cumin
1 teaspoon dried oregano
1/2 teaspoon ground sweet paprika
1 15oz can of pinto beans, no salt added, drained and rinsed
1/8 – 1/4 7oz can of can chipotle peppers in adobo sauce (+/- to suit your heat preference)
Splash of water as needed
4 large whole wheat tortillas (we like sprouted grain tortillas)
2 oz low-fat monterey jack cheese, shredded
Optional serving additions: avocado, cilantro, green onions, diced tomatoes, toasted pumpkin seeds, rice, yogurt, fresh lime juice.
Add oil to a large saucepan over medium heat. Add diced onions, salt, and stir to combine. Cook until lightly caramelized, approximately 10 minutes. Then add the garlic, diced bell peppers, cumin, oregano, and paprika and cook until bell peppers soften, approximately 5 minutes. Stir the beans and chipotles in adobo (start small and add to your taste). Cover and cook on low heat for about 10 minutes. If the pot becomes dry, add a little water and stir.
Remove the beans from the heat and carefully smash the beans with a masher, immersion blender, or blender. Mash until creamy, but not perfectly smooth. Add water if necessary, and season to taste.
Lightly heat tortillas over low heat on a skillet to help make it pliable. Then set the tortilla on a flat workstation such as a cutting board or dinner plate. Spread approximately 2 to 3 tablespoons of bean dip in the center of the tortilla and sprinkle beans with 1 oz of shredded cheese. Fold the sides inwards over the filling and then starting with the bottom flap cover the filling and roll, keeping the sides tucked firmly inwards to keep filling from falling out. Set aside, seam side down, until you are ready to serve or store. Burritos keep fresh in the fridge for 2 to 3 days or frozen for 3 months.
Makes 4 servings.
Protein 13 g
Total fat 11 g
Saturated fat 4 g (20% DV)
Cholesterol 10 mg
Carbs 39 g
Fiber 9 g (32% DV)
Total sugars 5 g
Added sugars 1 g
Sodium 410 mg (18% DV)
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Leandra is a Fitbit coach and culinary nutritionist who has 20 years of experience helping her clients find joy in their health journey. She practices functional fitness as a fitness coach in the Discover section of the Fitbit app, as well as through her in-home personal training business. As a nutritional consultant to chefs, Leandra helps to develop and market wellness products and concepts. Over her career, Leandra has worked extensively with top Bay Area companies such as Fitbit, Airbnb, Asana, Gap, bobbie, Tipsy, and more, to create engaging wellness content and education programs. Leandra lives with her husband and two young girls on the Big Island of Hawaii, and loves the challenge of feeding and moving with her babies.