Black Bean, Lentil, & Corn Dip

January 27, 2014

Black Bean_Lentil_Corn Dip_Cover


In case you forgot (or live in Canada), the Superbowl is next weekend. You’re probably like me and don’t really care who is playing in it or how the game goes. You only watch it for the commercials (which really haven’t been that great in the past couple of years in my opinion), and because you feel it is your social responsibility to society to watch it. My go-to appetizer to bring to Superbowl parties is always fresh homemade guacamole, but lately I’ve been craving a change. I happened upon this incredible black bean, lentil, and corn combination last week and it was so good that I felt guilty keeping it to myself!

To be honest, I made this recipe on my own but I can’t take credit for the idea. I was wandering the isles of Trader Joes last week when I happened upon a sample of this dip. The lady had combined black beans, cooked lentils, and their signature Corn & Chile Tomato-less Salsa. Naturally, I bought a jar of this salsa and ran home to make my own batch. 

If you don’t live near a Trader Joes, the main ingredients in this salsa are corn, onions, red peppers, and jalapeno peppers (you can leave this out if you don’t want it to be too spicy). You can easily substitute these ingredients and add whatever you like to the bowl.

The best part of this recipe? You can make it in 5 minutes or less (you know, when you get invited to your sister-in-law’s cousin’s grandma’s house at the last minute). The second best part of this recipe? It’s man-approved! Yes, even my fiance liked it.

Depending on how big your party is, you can add a whole can of black beans or more than one cup of lentils, it’s your choice. This dip is also versatile in other dishes as well. I made a huge bowl of this for the week and then wrapped some up in a tortilla for quick lunches. For the most part though, a big bowl of this dip permanently sat next to me and my computer this week as I continued to plug away at my DICAS application.


Dip4   Dip5


What You Need:

  • 1 cup black beans
  • 1 cup lentils
  • 1/2 cup Trader Joes Corn & Chile Tomato-Less Salsa (or substitute corn, red peppers, onions, & jalapenos)



Rinse and drain black beans. Combine in a bowl with lentils and salsa and stir thoroughly. Serve with tortilla chips and enjoy!


P.S. I loved reading all of your comments on the Nutrition Q & A last week! I’m in the process of researching all the great questions you asked and will answer them later this week. If you have any last minute questions feel free to add any more!



What is your favorite Superbowl recipe?


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  • Erin @ The Almond Eater

    Yummmm! I actually have a very similar recipe coming later this week haha. Great minds think alike? Also love Trader Joe’s AAAAAND don’t even know if I’ll be watching the Superbowl. What can I say…I’m super sporty!

    • Kathryn

      Haha! I seriously think we should start a blogger email about upcoming recipes so that we can start joining efforts! I’m thinking that would be a great idea, and would leave less mess for me to clean up in the kitchen ;)

  • Whitney @ To Live & Diet in L.A.

    Guac is my favorite Super Bowl snack too. I bet this would be awesome mixed with a few diced avocados and topped on a sweet potato chip…I’m conspiring :)

  • Leigha @ Minougirl

    So I didn’t know the Superbowl is this weekend until I read this post, lol! I only go to the parties for the food :) this looks SO yummy! My stepmom makes a recipe super similar to this – hers also has black eyed peas and tomatoes!

    • Kathryn

      The food is the BEST part of the Superbowl in my opinion ;) Tomatoes would be a great addition to this recipe, I’ll have to add those in next time!

  • Kim @ BusyBod

    This looks delicious!!! And so simple. Also, I thought of another question (feel free to tell me I’ve maxed out). I’ve been researching Intermittent Fasting lately, I know that isn’t nutrition exactly, but I’d love your thoughts if you have any.

    • Kathryn

      You will never be maxed out, don’t worry! (I love when people ask questions, even if I don’t know they answer I think it’s fun to look it up and research new topics). Truthfully, I don’t know much about intermittent fasting but I would be happy to look into it for you!

  • Dana @ Conscious Kitchen Blog

    I bought that salsa from TJs a few weeks ago and now I think I’m seriously addicted to it! The one by me doesn’t always have it, so I feel like I need to stock up next time I go. I love the idea of combining it with black beans and lentils. I think it would taste great mixed in with guacamole too!

    • Kathryn

      Isn’t it great?! It has a bit of a kick to it, which provides a great accent flavor when you combine it with other foods! It’s my latest obsession :)

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