Avocado, Tomato, and Black Bean Dip


1 tsp extra-virgin olive oil
½ onion, finely chopped
1 tsp minced garlic
1 tomato, chopped
1 can black beans (15 oz), rinsed and drained
¼ c salsa
1 Tbsp lime juice
¼ c cilantro, chopped
½ tsp ground cumin
¼ tsp chili powder
¼ tsp reduced sodium soy sauce
½ avocado, diced
¼ c vegetable broth (reduced sodium)
Hot sauce, to taste
Whole-grain tortilla chips, sweet bell pepper strips, carrot sticks to dip


  1. Heat large skillet over medium-low heat. Add oil.
  2. When oil is simmering, add onion and garlic, cook until translucent, about 5 min.
  3. Add tomato and cook for 2 min
  4. Stir in beans, salsa, lime juice, cilantro, hot sauce, cumin, chili powder, amino acids, and pepper. Heat through.
  5. Remove pan from heat.
  6. Place half of the contents in a blender with avocado and broth. Puree until smooth.
  7. Add pureed mixture back to pan and reheat. Stir occasionally.
  8. Serve warm with chips, peppers, and carrots.

*Serve as a dip or for filling on a burrito!