Eat to Run: Light and Nutritious Dips

Recipes to stay full and slim down for spring and summer

Hitting the heavy sour cream and refried bean dip before a meal can cause you to rack up unwanted calories and feel sluggish. The next time you're hosting, try out this decadent but healthy alternative. Rather than putting yourself and your guests into a food coma, this spicy side will whet your apetites and help keep the energy high throughout the evening.  

Black beans with mango salsa, tofu sour cream and avocado dip
Serves 4

While you can eat these dips with tortilla chips or polenta, we recommend serving them up with strips of your favorite vegetables, such as zucchini or red pepper. 

Mango Salsa

  • 1 ripe mango, peeled and cut into 2 cm (¾ in) cubes
  • 1 orange, peeled and sliced into rounds then quartered
  • ¼ green chilli, finely chopped
  • 1 tablespoon roughly chopped coriander (cilantro) leaves
  • Juice of 1 lime
  • Sea salt

Tofu Sour Cream

  • 300 g (10½ oz) silken tofu
  • 2 tablespoons olive oil
  • 1 teaspoon rice syrup
  • 2 tablespoons lemon juice
  • ½ teaspoon sweet white miso
  • Sea salt and freshly ground black pepper

Avocado Dip

  • 1 ripe avocado, diced
  • 1 garlic clove, crushed
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon ground cumin
  • 2 tablespoons lime juice
  • Sea salt and freshly ground black pepper
  • Cayenne pepper (optional)
  • 2 cups dried black beans, soaked overnight in water to cover with a 3 cm (1¼ in) piece of kombu
  • 1 bay leaf
  • 2 tablespoons olive oil
  • ½ onion, diced
  • 2 garlic cloves, crushed
  • 1 small chilli, seeded and sliced
  • ½ teaspoon dried thyme
  • 1 teaspoon ground cumin
  • ½ teaspoon sea salt
  • 2 tablespoons sherry vinegar

To make the mango salsa, combine all the ingredients in a bowl and season with sea salt. Refrigerate until ready to use. To make the tofu sour cream, place the ingredients in a food processor and process until smooth. Adjust the seasoning to taste, and refrigerate until ready to use. To make the avocado dip, place all of the ingredients in a food processor and process until creamy. You can also do this using a mortar and pestle and pounding until smooth. Refrigerate until ready to use. Drain the black beans and place in a heavy-based saucepan with 4½ cups water. Add the bay leaf and bring to a boil, then reduce the heat to low and simmer for 30–45 minutes, skimming the surface to remove any scum, or until the beans are tender. Drain and reserve the cooking liquid. Heat the oil in a frying pan over medium heat, add the onion and sauté for three minutes, or until softened. Add the garlic, chilli, thyme, cumin and salt and sauté for two minutes. Stir in the cooked beans and sherry vinegar and continue to cook, adding some of the bean cooking liquid if the mixture becomes too dry. Mash to create a creamy dip consistency using a potato masher. Adjust the seasoning and keep warm. Serve the refried beans, mango salsa, tofu sour cream and avocado dip in bowls with lots of corn chips.


This recipe is from Feel Good Food by Tony Chiodo (Hardie Grant 2013).