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.
Why it works
Baby spinach provides lutein, folate and vitamin K, the leafy-green nutrients most tied to slower brain aging, while pepitas add magnesium and zinc that support neurotransmission. Black beans contribute folate and slow-digesting fiber that steady blood glucose to the brain, and extra-virgin olive oil supplies polyphenols like oleocanthal. The 7 g of fiber and plant protein per serving also make it satiating.
Aligns with the MIND diet's recommendation of six or more weekly servings of leafy greens plus daily olive oil, associated with reduced cognitive decline; folate-rich legumes further support the 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.
