Black Bean Dip

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

05

Minutes

Total Time

05

Minutes

Makes

4

cups

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.
Makes 4 cups dip
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
Substitution
Low-fat cottage cheese can be used instead of yogurt. For a smooth dip, puree cottage cheese with other ingredients in step 1.
Planned-Overs
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:

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*:
    Exchanges:
    • 1/2 Starch;
    *Percent Daily Values are based on a 2,000 calorie diet.