Frijoles Verdes Dip with Spinach, Pepitas & Lime
A bright Mexican-inspired black bean dip, blended with wilted spinach, toasted pepitas, cumin, and lime, finished with a swirl of olive oil. Green, punchy, gone before the jicama sticks run out.
Why it works
Baby spinach brings lutein, folate, and vitamin K, the leafy-green nutrients most tied to slower brain aging. Pepitas add magnesium and zinc that support neurotransmission. Black beans bring their own folate plus slow-digesting fiber that keeps blood glucose steady on its way to your brain, and extra-virgin olive oil supplies polyphenols like oleocanthal. With 7 g each of fiber and plant protein a serving, this holds you over too.
This follows the MIND diet's call for six or more weekly servings of leafy greens plus daily olive oil, both tied to reduced cognitive decline. Folate-rich legumes back up the same pattern.
Ingredients
- 1 (15 oz) can black beans, drained and rinsed
- 2 packed cups baby spinach
- 1/4 cup raw pepitas (pumpkin seeds)
- 2 tbsp extra-virgin olive oil, divided
- 1 clove garlic, minced
- Juice of 1 lime (about 2 tbsp)
- 1/2 tsp ground cumin
- 1/4 tsp smoked paprika
- 2 tbsp chopped fresh cilantro
- Salt to taste
Method
- Toast the pepitas in a dry skillet over medium heat until they pop and turn golden, 2 to 3 minutes, then set aside a spoonful for garnish.
- Add 1 tbsp olive oil and the garlic to the skillet, then wilt the spinach for about 1 minute until just collapsed.
- Transfer the spinach, most of the pepitas, black beans, lime juice, cumin, and paprika to a food processor.
- Blend until mostly smooth, drizzling in the remaining 1 tbsp olive oil and a splash of water to loosen; season with salt.
- Scrape into a bowl and top with reserved pepitas and chopped cilantro. Serve with jicama sticks or bell-pepper strips.
