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Black Bean Dip

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Packed with flavor, this south-of-the-border dip is easy on your waistline! For the ultimate low-fat snack, serve with fat-free tortilla chips.

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(21 Ratings)

21 Ratings

5 spoons 14%

4 spoons 43%

3 spoons 38%

2 spoons

1 spoons

Member Reviews (9)

39b1b165-3957-48a8-ac86-103ecd80013e

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PREP TIME
5 Min
TOTAL TIME
5 Min
SERVINGS
32

2: tablespoons Old El Paso® chopped green chiles (from 4.5-oz can)

2: small onions, chopped (1/2 cup)

2: cloves garlic, finely chopped

2: cans (15 oz each) Progresso® black beans, drained, rinsed

1: cup plain low-fat yogurt

1: teaspoon ground cumin

1/2: teaspoon salt

: Tortilla chips or crackers, if desired

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1 Place chilies, onions, garlic and beans in blender or food processor. Cover and blend on medium-high speed until almost smooth.
2 Spoon mixture into small bowl. Stir in yogurt, cumin and salt. Cover and refrigerate until chilled, or heat in 1 1/2-quart saucepan over medium heat, stirring frequently, until hot. Serve with tortilla chips.

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Expert Tips

Low-fat cottage cheese can be used instead of yogurt. For a smooth dip, puree cottage cheese with other ingredients in step 1.

More than just a chip dip, this black bean mixture also makes a fantastic sandwich spread, taco ingredient or tortilla soup stir-in.

Got a question for our Kitchen Experts? Ask it in the Message Boards

Nutrition Information:

1 Serving (2 Tablespoons)

Calories 35

(Calories from Fat 0),

Total Fat 0g

(Saturated Fat 0g,

Cholesterol 0mg;
Sodium 145 mg;
Total Carbohydrate 8 g

(Dietary Fiber 2 g,

Protein 2 g;

Percent Daily Value*:

Vitamin A 0.00%;
Vitamin C 0.00%;
Calcium 2.00%;
Iron 4.00%;

Exchanges:

1/2 Starch;

*Percent Daily Values are based on a 2,000 calorie diet.

Review & Comments

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1 - 3 of 9 Reviews View All

Posted 12/20/2010 12:06:00 PM REPORT ABUSE evilcookielady said:

Rating:

The ingredients look like a winner, but the preparation needs changes! The garlic and onion are overpowering raw, so I tried sauteeing them in just a bit of olive oil until soft. Flavor was greatly improved. Also doubled the cumin and added about a teaspoon of chile powder. Served warm, this was MUCH better!

This reply was: Helpful Inspiring

Posted 6/16/2008 2:59:15 PM REPORT ABUSE ginavee22 said:

Rating:

Thought the dip was ok, but I wasn't thrilled with it. Probably would not make it again.

This reply was: Helpful Inspiring

Posted 1/18/2008 8:40:18 AM REPORT ABUSE Jacqo said:

Rating:

Better the next day but it is missing something and I don't know what. Kinda bland. We can taste the onion though. Used it with tortilla chips and spread it on a tortilla with egg and cheese to make a breakfast burrito. I'm not going to give up on this recipe though because it's super healthy!

This reply was: Helpful Inspiring