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Mexican Bean Dip

You can enjoy this protein- and fiber-packed, easy-to-prepare dip on baked tortilla chips or in Vegetarian Taco Salad (page 94).

Recipe information

  • Yield

    serves 6, 1/4 cup per serving

Ingredients

1 15-ounce can no-salt-added black beans, rinsed and drained
1/2 cup chopped green bell pepper
1/4 cup coarsely chopped fresh cilantro or parsley (optional)
2 tablespoons salsa (lowest sodium available)
2 tablespoons lime juice
1 teaspoon bottled minced garlic or 2 medium garlic cloves, coarsely chopped
1 teaspoon chili powder
1/2 teaspoon ground cumin

Preparation

  1. Step 1

    In a food processor or blender, process all the ingredients for 45 seconds, or until fairly smooth. Serve or cover and refrigerate for up to four days.

  2. Cook’s Tip on Canned Beans

    Step 2

    To give canned beans a clean taste, pour them into a colander and rinse with cool running water until all the bubbles have disappeared. If salt was added to the beans during processing, rinsing will remove some of the sodium. When buying canned beans, choose the no-salt-added variety if available.

  3. nutrition information

    Step 3

    (Per Serving)

    Step 4

    Calories: 72

    Step 5

    Total Fat: 0.0g

    Step 6

    Saturated: 0.0g

    Step 7

    Trans: 0.0g

    Step 8

    Polyunsaturated: 0.0g

    Step 9

    Monounsaturated: 0.0g

    Step 10

    Cholesterol: 0mg

    Step 11

    Sodium: 24mg

    Step 12

    Carbohydrates: 14g

    Step 13

    Fiber: 3g

    Step 14

    Sugars: 3g

    Step 15

    Protein: 4g

    Step 16

    Dietary Exchanges

    Step 17

    1 Starch

American Heart Association Quick & Easy Meals
TagsDipSpreadsBlack BeanBean and LegumeVegetableSnackStarterDairy FreeGluten FreeNut FreeVeganVegetarianEasyNo-CookBlenderFood ProcessorSuper BowlCookbooks
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