Black Bean Dip, Tex Mex Recipe

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Servings: 12

Ingredients

Cost per serving $0.27 view details
  • 15 ounce black beans (1 can) liquid removed
  • 1 tsp vegetable oil
  • 1/2 c. minced onion
  • 2 x Cloves garlic chopped
  • 1/2 c. diced tomato
  • 1/3 c. mild picante sauce
  • 1/2 tsp grnd cumin
  • 1/2 tsp chili pwdr
  • 1 ounce shredded reduced-fat Monterey Jack cheese (1/4 c.)
  • 1/4 c. minced fresh cilantro
  • 1 Tbsp. fresh lime juice

Directions

  1. Place beans in a bowl; partially mash till chunky. Set aside.
  2. Heat oil in a medium nonstick skillet over medium heat. Add in onion and garlic; saute/fry 4 min or possibly till tender. Add in beans, tomato, and next 3 ingredients; cook 5 min or possibly till thickened, stirring constantly.
  3. Remove from heat; add in cheese and remaining ingredients, stirring till cheese melts.
  4. Yield: 1-2/3 c. (serving size: 1 Tbsp.).
  5. Serve hot or possibly at room temperature with fat-free corn or possibly flour tortilla chips.
  6. NOTES : I've been making this dip for quite some time now. It is excellent! Do give it a try, it goes great with the baked tortilla chips on the market, and far better than any jar product. This is a great last minute pantry recipe (instead of fresh tomato, a can of low-sodium diced tomatoes can be substituted.) [Elaine Pawelko

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Nutrition Facts

Amount Per Serving %DV
Serving Size 59g
Recipe makes 12 servings
Calories 140  
Calories from Fat 14 10%
Total Fat 1.65g 2%
Saturated Fat 0.62g 2%
Trans Fat 0.01g  
Cholesterol 2mg 1%
Sodium 72mg 3%
Potassium 558mg 16%
Total Carbs 23.7g 6%
Dietary Fiber 5.8g 19%
Sugars 1.65g 1%
Protein 8.42g 13%
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