black bean dip

Makes: ~1½–2 cups
Prep time: ~10 minutes (no cooking required)

Black beans provide folate, iron, protein, and fiber—key nutrients for a healthy pregnancy. Pairing them with citrus helps your body absorb iron. This is especially important during pregnancy when iron levels can be low.

Ingredients

• 1 can (15 oz) black beans, rinsed and drained
• 2 tablespoons plain Greek yogurt (or regular plain yogurt)
• 1 tablespoon olive oil
• 1–2 tablespoons lime or lemon juice
• 1 small clove garlic, minced (or ¼ tsp garlic powder)
• ¼ teaspoon iodized salt
• ¼ teaspoon ground cumin (optional)
• Optional add-ins: chopped cilantro, mild salsa, or diced bell pepper

Instructions

1. Add all ingredients to a blender or food processor. You can also mash with a fork to keep clean-up simple!
2. Blend until mostly smooth, adding 1–2 tablespoons of water if needed.
3. Taste and adjust salt or citrus.
4. Chill for 10–15 minutes if desired (optional, but improves flavor).
5. Serve with whole grain crackers, toast, or sliced bell peppers.