Black Bean Dip

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.

  • 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

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