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Black Bean Dip

 22 Ratings
10 Comments
  • Prep Time 5 min
  • Total Time 5 min
  • Servings 32
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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.

Ingredients

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

Directions

  • 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.

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.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 2 Tablespoons
Calories
35
Calories from Fat
0
% Daily Value
Total Fat
0g
Saturated Fat
0g
Cholesterol
0mg
Sodium
145 mg
Total Carbohydrate
8 g
Dietary Fiber
2 g
Protein
2 g
% Daily Value*:
Vitamin A
0%
0%
Vitamin C
0%
0%
Calcium
2%
2%
Iron
4%
4%
Exchanges:
1/2 Starch;
*Percent Daily Values are based on a 2,000 calorie diet.

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