Maine Dish: A textured-packed appetizer with a crunch - The Ellsworth American

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The bean is a marvelous food; tasty, economical, highly nutritious; nearly a perfect food. Although the noble bean is often associated with peasant food, to be eaten when meat was not available, it is a staple in many cuisines.

We call them reverse immigrants because beans were growing in Central and South America long before explorers came to the New World. They traveled to Europe, only to return to the Western Hemisphere in delicious and intoxicating dishes like the cassoulet of France, the dal of India and the hummus of the Middle East.

Technically a legume, bean plants absorb nitrogen from the air and are extremely useful in maintaining soil fertility. One of my favorites, the black bean, aka Turtle Bean or frijoles negros, is a native of South America. Black beans are cultivated here in Maine and are available in bulk at your local food co-op or health food store. Or if going for convenience, you can find canned black beans in the supermarket.

The recipe for Black Bean Layered Dip is from my archives. Heart-healthy black beans are mixed with chopped scallions, pickled jalapeños, salsa and spices. Once combined, mashing or pureeing half of the mixture and then adding it back to the whole beans makes the texture easier to dip with a veggie stick or chip. The seasonings are a matter of personal preference, and you can easily turn up the heat by adding more cumin or chili powder, or even using more jalapeños or a spicier salsa.

Drained yogurt or sour cream is a nice contrast to the heat of the spicy beans and chopped romaine lettuce or greens and avocado provide lots of contrasting bright green color and plenty of crunch. Traditionally this dip is served with tortilla chips, but carrot sticks, even turnip and rutabaga pieces, are delicious too.

This also would be an easy dish to contribute to a potluck gathering. Prepare the baking dish with the beans and cheese, and bring the remaining ingredients chopped and in containers. Heat the beans, top with layers and serve. Pop open a beer and enjoy.

Cheryl Wixson lives and cooks in Stonington. She welcomes food-related questions and comments at [email protected]

Black Bean Layered Dip

Makes about 12 ½-cup servings

2 15-oz. cans black beans, drained and rinsed (about 3 cups)

4 scallions or 1 small onion, chopped

½ cup salsa

1 tsp. cumin

1 tsp. chili powder

¼ cup chopped pickled jalapeño peppers

1 cup grated Cheddar cheese

½ cup drained yogurt * (or may use Greek yogurt or sour cream)

1½ cups chopped romaine lettuce or chopped greens like cabbage and sprouts

1 cup salsa

½ cup guacamole or 1 avocado chopped (toss with lime juice to prevent darkening)

¼ cup sliced black olives

Preheat the oven to 375 degrees F. Lightly oil a shallow 2-quart baking dish or a 10-inch ovenproof plate.

In a large bowl, mix together the black beans, scallions, salsa, cumin, chili powder and chopped jalapeño peppers. Remove about one-half the mixture and mash with a fork or in the food processor. Return the mashed beans to the bowl and stir into the whole beans. Taste the mixture and season if needed. Spread the combined beans over the bottom of the dish. Sprinkle the cheese evenly over the top. Slip the dish into the oven and heat until the cheese melts.

When the cheese has melted, remove from the oven and spread the drained yogurt over the top.

Sprinkle the chopped greens over the top of the yogurt.

Spoon the salsa over the chopped greens and lettuce. Spread the guacamole or the chopped avocado and top with the chopped black olives.

Serve with tortilla chips and fresh veggie sticks.

Nutritional analysis per ½ cup serving: 146 calorie, 7 grams protein, 15 grams carbohydrates, 7 grams fat, (0 grams trans fat), 288 mg. sodium, 5 grams fiber.

* To prepare drained yogurt, spoon yogurt into a strainer set over a bowl and lined with a paper towel. For maximum thickness, allow yogurt to drain 4-6 hours in the refrigerator. One cup yogurt yields about ½ cup drained. Store in a jar.

"Maine Dish" columnist Cheryl Wixson lives and cooks in Stonington. Her passion for organic Maine products led to the creation of her business, Cheryl Wixson's Kitchen. She welcomes food-related questions and comments at [email protected] or www.cherylwixsonskitchen.com.

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Maine Dish: A textured-packed appetizer with a crunch - The Ellsworth American
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