Black Bean Dip
Enjoy this low-fat dip with raw vegetables, baked tortilla chips, in a burrito or in the Veggies in a Blanket recipe.
Ingredients
At a glance
Meal/Course
Ethnic Influence
Main Ingredient
Cooking Method
Difficulty
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Serves 6
1 1/2 cups cooked or canned black beans, rinsed and drained
1 cup salsa
1/2 tsp ground cumin
PER SERVING: 81 calories; 0.4 g fat; 0.1 g saturated fat; 4.2% calories from fat; 0 mg cholesterol; 4.7 g protein; 15.4 g carbohydrate; 2.7 g sugar; 3.8 g fiber; 280 mg sodium; 47 mg calcium; 1.6 mg iron; 6.4 mg vitamin C; 172 mcg beta-carotene; 0.6 mg vitamin E
Methods/steps
Combine the beans, salsa, and cumin in a food processor or blender and process until smooth. Stop and scrape down the sides of the container with a rubber spatula as needed.
Stored in a covered container in the refrigerator, leftover Black Bean Dip will keep for up to 3 days.
Stored in a covered container in the refrigerator, leftover Black Bean Dip will keep for up to 3 days.
Additional Tips
For a spicier dip, add more cumin, diced jalapenos or crushed red pepper flakes.
See the Bean Cooking Chart for directions on cooking the beans.
To view all of the current Food for Life Cooking and Nutrition Class locations, please visit:
http://www.cancerproject.org/classes
http://www.cancerproject.org/classes
Reviews
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Created by KatherineL
This tomato-based salad is colorful, rich in lycopene and very tasty.
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