Protein Packed Vegan Dip

BBQ's can be difficult for vegans. Or for healthy diets in general. They're filled with a lot of meat products and a lot of dips that include mayo, cheese, and sour cream. Not exactly a vegan friendly event. 

This dip is the perfect dish to bring to the next BBQ so you won't feel left out of the eating. It's fresh, it's delicious, it's packed with nutrients and protein, it's easy to make, and even your meat eating friends will love it. 

This is really just a loose version of a Texas caviar with adjustments made to my preference. It was recently introduced to me at a BBQ and I was so excited to see something that I could actually enjoy instead of just standing there with an empty plate. 

While researching Texas caviar recipes, most of them seem to be made with black beans, but I used red kidney beans instead because I don't like black beans cold. I also didn't add onions to mine because I'm not a fan, however, I would recommend green onions and chopped up yellow onion if you're a fan. I also found that most of them used Italian Salad dressing and I omitted that as well. Most store bought salad dressings are filled with sugar so you really want to be careful with that. I used just a bit of vinegar and oil instead of the bottled dressing - much healthier!

Here we go:

Ingredients:

1 Can of Chickpeas

1 Can of Corn

1 Can of Kidney Beans

1 Tomato

Cilantro

Vinegar

Olive Oil

Process:

First step is to drain and peel the chick peas. To peel them, I just quickly pinch each one in my fingers and they pop right out of the skins. Takes less than two minutes and I can be sure all the skins are off. Then rinse and drain the beans and corn. 

Next, chop up the tomato into small chunks. You eat this dip with chips, so you want them small. However, if you choose to eat this as a salad, you can chopped them into large pieces. Then rough chop a handful of cilantro. 

Pour all of these ingredients into a larger bowl and mix. Add just a splash of vinegar and oil, stir it up again, and you're done! Serve cold with tortilla chips at your next BBQ or eat at home on a hot summer day! Enjoy!

 

Delicious!