Chunky Black Bean Dip

Dec 7 2016

A crowd-pleasing dip made in less than 10 minutes.
Recipe courtesy of OSU Extension Service, foodhero.org

Serves 24 

Dietitian's Tip: 

Black beans are a good source of fiber, magnesium, and protein. Choose low sodium canned black beans to help lower your sodium intake. Pair this dip with an assortment of fresh vegetables and whole grain crackers to help meet your daily DASH goals.  

Ingredients: 

1 can (15 ounces) black beans, rinsed and drained
1 small onion, diced
1 small bell pepper, diced
1 medium tomato, diced
1 clove garlic, minced, or ¼ teaspoon garlic powder
1 teaspoon cumin
1 teaspoon chili powder
1 tablespoon cider vinegar 

Preparation: 

For a smooth dip: Place ingredients in a food processor or blender and process until smooth

For a chunky dip: Mash beans well with a fork or potato masher and stir in remaining ingredients. Add additional liquid as needed for desired consistency.

Add salt and pepper to taste and serve.

Refrigerate leftovers within 2 hours.  

Nutrition Information: 

Per serving: 15 calories, 0 g total fat, 0 g saturated fat, 3 g carbohydrate, 1 g protein, 1 g fiber, 75 mg sodium