This three bean dip provides an outrageous amount of protein, fiber, and important nutrients such as calcium, iron, and folic acid. Beans are nutritional powerhouses and incorporating them into your daily intake insures total nutrition. What better way to eat this dip than to pair it with some whole grain goodness?
These ‘HoCo’-made pita chips will add the perfect crunch to your meal, whether it’s a side dish, mid-day snack, or post-workout snack.
Simple Steps for Making the Three Bean Dip & Pita Chips in the UNH Dining Halls
- Black beans
- Kidney beans
- Olive oil/red wine vinegar/balsamic (your preference)
- Whole wheat pita
- Olive oil
Grab a bowl that matches the portion size you are trying attain. You can either choose meal-size bowl from the salad bar or a smaller bowl from the yogurt station. While at the salad station, fill the bowl with a few scoops of kidney beans, chickpeas, celery, corn, and a few carrot shreds. This bowl is filled with lots of protein and fiber, which will keep you full and energized to finish off the rest of your day.
Head over to the deli station to grab a few scoops of black beans and add it to your bowl.
Give it a quick stir.
Grab a plate and knife and a small portion of onions and cherry tomatoes. Cut the cherry tomatoes in half and dice up the onion. Place the cut onions and tomatoes into the dip and then drizzle a little olive oil (balsamic or red wine vinegar can be used too) atop your bean dip- mix well!
Grab a small bowl and fill with some olive oil from the salad bar. Go to the deli station and grab a plate and a whole wheat pita. Head over to the panini press (located directly across from the gluten-free zone) and cut your pita into strips. Drizzle some olive oil onto both sides the pita strips and place in the panini press until they are brown and crunchy.
ENJOY AND SHARE WITH FRIENDS!
About UNH SPIN Peer Education
This recipe is provided to you by SPIN (Students Promoting Information about Nutrition) peer educators Kassandra Bacon and Colleen Kennedy. SPIN is a Health Services peer education group comprised of UNH students who provide interactive nutrition education programs to the UNH community. Try more of their recipes by visiting SPIN on Hoco or by reading their column in the print edition of The New Hampshire (every other Friday).