5-Minute Black Bean Dip
Great for dipping vegetables or used as a spread!
Health Rating
| Prep |
Cook |
Ready in |
Servings |
|
| 5 min |
0 min |
5 min |
11
|
Ingredients
|
2 can (15oz)
|
Black beans, canned
(drained & rinsed)
|
|
3/4 cup
|
Salsa, ready-to-serve
|
|
4 clove(s)
|
Garlic
(minced)
|
|
2 tbsp
|
Lime juice (fresh)
|
|
1 tsp
|
Cumin
(ground)
|
|
1 tsp
|
Water
|
|
1/8 tsp
|
Salt
|
|
1/4 cup
|
Cilantro (coriander)
(minced)
|
Instructions
1. In the bowl of a food processor, process the black beans, salsa, garlic, lime juice, cumin, water and salt until smooth.
2. Add the cilantro and pulse until just combined.
3. Serve with tortilla chips or raw vegetables.
Nutrition Facts
Per Portion
Calories
81
Calories from fat
2.7
Calories from saturated fat
0.6
Total Fat
0.3 g
Saturated Fat
0.1 g
Trans Fat
0
Polyunsaturated Fat
0.1 g
Monounsaturated Fat
0.1 g
Cholesterol
0
Sodium
445 mg
Potassium
299 mg
Total Carbohydrate
14.5 g
Dietary Fiber
5.7 g
Sugars
0.8 g
Protein
5 g
Dietary servings
Per Portion
| Meat Alternative |
0.4 |
| Vegetables |
0.8 |
Energy sources
Notes:
Black Beans
are high in fiber, folate and B6, they are heart healthy and may help to lower cholesterol
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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada
