Black Bean Spread

Just Say Yes to Fruits and Veggies

Eat beans for a good source of fiber, protein, iron and vitamin B.

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Ingredients

1 1/2 cups cooked or 1 can (15.5 ounces) black beans, rinsed
1 onion, chopped
3/4 teaspoon paprika
1 tablespoon apple cider vinegar
1 tablespoon vegetable oil
1 garlic clove, minced
2 tablespoons chopped basil (optional)
Salt and pepper to taste


Materials

Can opener, knife, cutting board, measuring spoons, measuring cups, large bowl, mixing spoon

Directions

1. Combine all ingredients in a large bowl. Mash together and mix well.

2. Serve and enjoy!

3. Refrigerate leftovers.

Notes

More About Onions

How to Select

Choose onions that are firm and dry with bright, smooth outer skins.

How to Store

Before storage, onions should be dry, with papery skin and shriveled roots. Store whole onions in a cool, dark, well ventilated place for use within 4 weeks. Refrigerate cut onions in a tightly sealed container for use within 2-3 days. Discard, or trim and cook, any bruised onions. Long term: Braid and hang upside-down, store in bags with some holes for ventilation in cold, dry place at 32-40 degrees. Can last up to 8 months. Do not freeze.

How to Prepare

Rinse. Trim off ends. Remove dry, papery skin. Cut in half. Peel away thick outer layer. Chop or slice. Eat raw: Sweet and red onions are milder and can be added to salads and sandwiches. Eat cooked: Yellow and white onions are stronger and great for cooking. Saut, stir-fry, microwave, steam, boil, or braise. Add to soups, sauces, casseroles, dips, and vegetable, pasta, rice, and meat dishes.

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