Black Bean Dip with Veggie Dippers

Black Bean Dip with Veggie Dippers

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.

Prep Time

15

Minutes

Total Time

15

Minutes

Makes

9

servings

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)
  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.
Makes 9 servings (1/4 cup dip and 1/3 cup vegetables each)
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
Serve-With
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:

1 Serving (1 Serving)
  • Calories 80
    • (Calories from Fat 5),
  • Total Fat 1/2g
    • (Saturated Fat 0g,
    • Trans Fat 0g),
  • Cholesterol 0mg;
  • Sodium 330mg;
  • Total Carbohydrate 16g
    • (Dietary Fiber 6g,
    • Sugars 4g),
  • Protein 3g;
Percent Daily Value*:
    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 Choices:
    • 1;
    *Percent Daily Values are based on a 2,000 calorie diet.