Black Bean Dip Recipe

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Ingredients:

Serving

2 tbsp green chilies, chopped (can use canned )
1/2 cup onion, chopped
2 garlic cloves, crushed
2 (15 oz) cans black beans, drained and rinsed
1 cup plain low-fat yogurt
1 tsp ground cumin
1/2 tsp salt
tortilla chips ( optional) or cracker (optional)

Directions:

Place chilies, onions, garlic and beans in blender or food processor. Cover and blend on medium-high speed until almost smooth.
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 or crackers, or use in burritos, tacos, etc.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	66.71 Kcal (279 kJ)
Calories from fat	8.98 Kcal
		% Daily Value*
Total Fat	1g	2%
Cholesterol	2.45mg	1%
Sodium	224.25mg	9%
Potassium	270.79mg	6%
Total Carbs	10.54g	4%
Sugars	3.68g	15%
Dietary Fiber	1.87g	7%
Protein	4.41g	9%
Vitamin C	5.5mg	9%
Iron	0.7mg	4%
Calcium	94.9mg	9%

Amount Per 100 g
Calories	99.52 Kcal (417 kJ)
Calories from fat	13.4 Kcal
		% Daily Value*
Total Fat	1.49g	2%
Cholesterol	3.66mg	1%
Sodium	334.54mg	9%
Potassium	403.97mg	6%
Total Carbs	15.73g	4%
Sugars	5.48g	15%
Dietary Fiber	2.79g	7%
Protein	6.58g	9%
Vitamin C	8.2mg	9%
Iron	1.1mg	4%
Calcium	141.6mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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