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Black Bean Dip Recipe

 

Ingredients

Servings: 15, Serving Size: 1/15th recipe  |  Prep Time: 5 minutes

 

1 tbsp olive oil

2 (15-oz) cans black beans, rinsed and drained

1 cup salsa

1 cup frozen corn

1 (10-oz) bag whole wheat tortilla chips

 

Nutrition Facts

 

Exchanges/Choices:

1 Starch

1 Fat

 

Calories 165

   Calories from Fat 55

Total Fat 6g

   Saturated Fat 1.1g

   Trans Fat 0g

Cholesterol 0mg

Sodium 235mg

Total Carbohydrate 23g

   Dietary Fiber 5g

   Sugars 2g

Protein 5g

Cooking Methods

  1. In a medium saucepan, combine olive oil, black beans, salsa and corn over medium heat. Simmer for 10 minutes.
  2. Mash bean mixture and serve warm with whole wheat tortilla chips.

 

Fun Facts / Cooking Tips

Cooking Tips, Kitchen Tips and Fun Facts

You can customize the dips recipe to the spiciness level that you like, by using mild salsa, medium salsa or hot salsa. Black beans are great source of dietary fiber which is helpful to reduce cholesterol and blood sugar levels. Make sure to use whole wheat chips to get the health benefits of wheat and important nutrients.

 

 

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