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Black Bean Dip with Veggie Dippers

 1 Ratings
0 Comments
  • Prep Time 15 min
  • Total Time 15 min
  • Servings 9
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In just minutes, whip up a tasty dip that's low on guilt and high on fiber. Fiber One® original bran cereal is the surprise ingredient.

Ingredients

1
cup Fiber One™ original bran cereal
1
large tomato, chopped (1 cup)
1
can (15 oz) Progresso™ black beans, drained, rinsed
1/4
cup water
2
tablespoons lime juice
1/4
cup chopped green onions (4 medium)
1
small clove garlic, coarsely chopped
1/2
teaspoon salt
1/2
teaspoon ground cumin
1/2
teaspoon chili powder
1/4
to 1/2 teaspoon red pepper sauce
2
tablespoons chopped fresh cilantro
Additional chopped fresh cilantro, if desired
3
cups assorted cut-up fresh vegetables (such as baby carrots, bell pepper strips, cauliflower florets)

Directions

  • 1 In food processor, process cereal until slightly crushed. Add 1/2 cup of the chopped tomato, the beans, water, lime juice, onions, garlic, salt, cumin, chili powder and pepper sauce to cereal. Cover; process until almost smooth.
  • 2 In 1-quart microwavable serving bowl, place bean mixture. Microwave uncovered on High 2 to 3 minutes or until hot. Stir in remaining tomato and 2 tablespoons cilantro. Sprinkle with additional cilantro. Serve with fresh vegetables for dipping.

Expert Tips

Baked tortilla chips are a nice addition when you serve this dip—or go ahead and substitute them for the veggies if you like.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
80
Calories from Fat
5
% Daily Value
Total Fat
1/2g
1%
Saturated Fat
0g
0%
Trans Fat
0g
0%
Cholesterol
0mg
0%
Sodium
330mg
14%
Total Carbohydrate
16g
5%
Dietary Fiber
6g
25%
Sugars
4g
4%
Protein
3g
3%
% Daily Value*:
Vitamin A
60%
60%
Vitamin C
25%
25%
Calcium
8%
8%
Iron
20%
20%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.

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