Kids Black Bean Dip Recipe

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Ingredients:

Serving

2 (15 oz) cans black beans (with juice)
1/2 onion, finely diced
5 cloves garlic, minced
3 tbsp olive oil
1/4 tsp ground cumin
salt and pepper , to taste
4 oz cream cheese
4 oz shredded cheese ( i prefer mexican combination )
sour cream, to garnish
tortilla chips, to serve with

Directions:

Over low heat, saute onion and garlic in olive oil.
Add cumin, salt and pepper.
Don't let brown.
When translucent add both cans of black beans, with juice.
Turn heat up a bit and using a masher , stir and mash bean mix.
When heated throughout, add cream cheese.
Continue mashing and mixing.
Add shredded cheese.
Mash and stir mixture often, until desired texture is reached and beans are soft& bubbling hot.
Transfer dip to serving dish and add a dollup of sour cream to garnish.
Serve warm, with tortilla chips.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	146.94 Kcal (615 kJ)
Calories from fat	100.81 Kcal
		% Daily Value*
Total Fat	11.2g	17%
Cholesterol	20.64mg	7%
Sodium	229.57mg	10%
Potassium	125.72mg	3%
Total Carbs	5.32g	2%
Sugars	0.8g	3%
Dietary Fiber	1.05g	4%
Protein	6.39g	13%
Vitamin C	0.9mg	1%
Iron	0.5mg	3%
Calcium	164.6mg	16%

Amount Per 100 g
Calories	371.03 Kcal (1553 kJ)
Calories from fat	254.54 Kcal
		% Daily Value*
Total Fat	28.28g	17%
Cholesterol	52.11mg	7%
Sodium	579.7mg	10%
Potassium	317.45mg	3%
Total Carbs	13.44g	2%
Sugars	2.03g	3%
Dietary Fiber	2.66g	4%
Protein	16.14g	13%
Vitamin C	2.2mg	1%
Iron	1.2mg	3%
Calcium	415.7mg	16%

* 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

3.7

Points
4

PointsPlus

Good Points

saturated fat free,
good source of fiber

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