Black Bean Dip N' Schmear Recipe

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Black Bean Dip N' Schmear
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Ingredients:

Directions:

  1. Place beans in a medium bowl. Mash with fork until almost smooth.
  2. Add low-fat sour cream, lemon juice, garlic, and cumin; blend well.
  3. Mix in minced onion and cilantro.
  4. Season with salt and pepper to taste.
  5. Transfer to a small bowl and let stand at least 30 minutes to enhance flavor.
  6. Can be kept refrigerated for 48 hours.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 255.67 Kcal (1070 kJ)
Calories from fat 14.33 Kcal
% Daily Value*
Total Fat 1.59g 2%
Cholesterol 2.1mg 1%
Sodium 8.26mg 0%
Potassium 1075.75mg 23%
Total Carbs 45.04g 15%
Sugars 1.62g 6%
Dietary Fiber 11.43g 46%
Protein 16.1g 32%
Vitamin C 1.4mg 2%
Iron 3.7mg 20%
Calcium 99mg 10%
Amount Per 100 g
Calories 308.01 Kcal (1290 kJ)
Calories from fat 17.26 Kcal
% Daily Value*
Total Fat 1.92g 2%
Cholesterol 2.53mg 1%
Sodium 9.96mg 0%
Potassium 1295.95mg 23%
Total Carbs 54.27g 15%
Sugars 1.95g 6%
Dietary Fiber 13.77g 46%
Protein 19.4g 32%
Vitamin C 1.7mg 2%
Iron 4.4mg 20%
Calcium 119.3mg 10%

* 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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Recipe Tags

Weightwatchers Points

  • 4.4
    Points
  • 6
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium,
  • low cholesterol,
  • high fiber

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