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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.

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( 22 Ratings)

22 Ratings

5 Stars 14%

4 Stars 45%

3 Stars 36%

2 Stars

1 Stars

Member Reviews ( 10 )

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

Prep Time 5 min
Total Time 5 min
Servings 32

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

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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

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 questions? Our experts have the answers. Ask Betty now.

View Full Nutrition Information

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.

REVIEWS & COMMENTS

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1 - 3 of 10 Reviews View All

Posted 1/18/2013 12:57:44 PM REPORT ABUSE erinmarie78 said:

Rating:

Love this recipe! I always have these ingredients on hand so it's very easy to throw together. This also goes really great with pita chips or crackers. I only made a couple of changes... the raw onion and garlic are a little too overpowering in this recipe for my taste, so I substituted 2 teaspoons of onion powder and 1/2 teaspoon of garlic powder. Using the powdered onion and garlic makes this dip go together even faster and the taste is fantastic! This recipe also cuts in half really easily if you just want to make up a small batch, that's what I do! I love that this dip is not only a healthier alternative to many dips out there, but it's delicious, too!

This reply was: Helpful Inspiring

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