| Prep: Overnight + 15 mins | Cook: 1 hr 30 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 210 | 8g | 2g | 28g |
| sugars | fibre | protein | salt |
| 3g | 6g | 10g | 1.6g |
When I first developed my Garlic and Herb Tepary Bean Dip, it was a simple endeavor in my kitchen, but it soon became a favorite amongst my friends and family in Nebraska. That’s why I’m so excited to share this vegetable-based recipe with you! There is something incredibly comforting about preparing this dish that takes me back to the heartland where I was born and raised.
Midwestern Comfort Meets Fresh Flavors
The key to this dip is the tepary beans, a superfood native to North America, known for their resilience and high nutritional value. They bring a hearty, rustic element to this dip, reminiscent of the comforting dishes I grew up with. The garlic and array of fresh herbs provide a burst of freshness and balance to the dish, similar to the fresh produce we would gather at the local farmer’s markets.
Health Benefits and Pairing Suggestions
Not only is this Garlic and Herb Tepary Bean Dip incredibly delicious, it is also incredibly healthy. Tepary beans are packed with protein, essential amino acids, fiber, iron, and may even help in managing blood sugar levels.
This versatile dip works perfectly with a variety of dishes. It pairs very well with grilled vegetables, as a spread on toast for a quick lunch, or serve it alongside some grilled chicken for a hearty dinner. I also love to enjoy this dip by the spoonful – it’s just that good!
So why not give it a shot? Not only is making this Garlic and Herb Tepary Bean Dip a walk down memory lane for me, it is also a journey of exploration. Describing the flavors of this dish reminds me of my home, my roots, and my love for hearty meals that are fresh, healthy and delicious! I promise once you’ve tasted this dip, it’s sure to become one of your new favorites as well.
What You’ll Need
- 1 cup of tepary beans, soaked overnight
- 3 cups of water
- 2 tablespoons of olive oil
- 3 cloves of garlic, minced
- 1/2 cup of fresh herbs, finely chopped (parsley, cilantro, dill, etc)
- Juice of 1 lemon
- 1 teaspoon of sea salt
- 1/4 teaspoon of black pepper
- 1/2 cup of cherry tomatoes, halved
- 1/4 cup of red onion, finely chopped
- 1 small jalapeno, seeded and finely chopped
- Toast or crackers for serving
Method
Step One
Begin by rinsing the soaked tepary beans, then putting them into a large pot. Add in the three cups of water. Bring the water to a boil over high heat. After it has boiled, reduce the heat to low and let the beans simmer until they become soft. This process usually takes around 1 to 1.5 hours. Ensure that you stir the beans occasionally.
Step Two
Once the beans are well cooked, drain them and set them aside to cool. After they have cooled down a bit, move them into a food processor or blender.
Step Three
In a skillet, heat the two tablespoons of olive oil over medium heat. Once the oil is hot, add the minced garlic and sauté it until it becomes aromatic. This usually takes about a minute. Be careful not to burn the garlic.
Step Four
Add the sautéed garlic, finely chopped herbs, lemon juice, sea salt, and black pepper into the blender or food processor where you had put the cooked beans. Blend this mixture until it is smooth.
Step Five
Once the bean mixture is smooth, transfer it into a large mixing bowl. Add in the cherry tomatoes, red onion, and jalapeno. Mix until all the ingredients are properly combined.
Step Six
Allow the dip to chill in the refrigerator for a couple of hours before serving. This allows the flavors to meld together. Once it is chilled, serve the dip with toast or crackers. Enjoy your garlic and herb tepary bean dip.
