Coaching Association of Canada
Sport Nutrition

Spicy Black Bean Dip

  • 2 cups canned black beans, rinsed and drained
  • 2 cloves fresh garlic, minced
  • ¼ cup vegetable broth
  • 2 teaspoons lime juice
  • ½ teaspoon hot sauce
  • 2 tablespoons fresh cilantro, chopped 

Makes 10 servings

  1. In a food processor or blender, combine all ingredients. Pulse just until smooth.
  2. Cover and refrigerate for 3–4 hours before serving.
  3. Serve with baked tortilla wedges, pita bread, and/or assorted raw vegetables.

TIP: Always thoroughly rinse and drain canned beans before using them to decrease the amount of sodium and gas producing sugars. If you have time, soak 2 cups of dry black beans overnight in 3-4 inches of water. Drain and rinse. Place in a pot with 6 cups of water. Bring to a boil, then reduce heat and simmer for 45-60 minutes or until beans are tender. Drain and cool and they are ready to go.

  • Calories: 41.5
  • Fat: 0.20g
  • Carbohydrate: 7g
  • Protein: 2.43g
  • Fibre: 2g

Sport Benefits: Canned beans are a necessary pantry staple. They are inexpensive, versatile, and chocked full of protein, carbohydrates, and fibre. Use this as a post-workout snack with some veggies and pita or whole grain crackers, and a glass of milk, and you’ve got a complete recovery balance of carbs and protein!

Recipes taken from PowerFuel Food, Planning Meals for Maximum Performance, by Angela Dufour, RD, CSSD, Performance Dietitian

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