Warm Black Bean Dip Recipe

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Ingredients:

Serving

1 small onion, chopped
1 tsp canola oil
2 garlic cloves, minced
1 can (15 oz) black beans, rinsed and drained
1/2 cup diced fresh tomato
1/3 cup picante sauce
1/2 tsp ground cumin
1/2 tsp chili powder
1/4 cup shredded reduced-fat mexican cheese blend
1/4 cup minced fresh cilantro
1 tbsp lime juice
tortilla chips

Directions:

In a large nonstick skillet, saute onion in oil until tender. Add garlic; cook 1 minute longer. Add beans; mash gently. Stir in the tomato, picante sauce, cumin and chili powder. Cook and stir just until heated through. Remove from heat; stir in cheese, cilantro and lime juice. Serve warm with chips. Yield: 2 cups.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	38.69 Kcal (162 kJ)
Calories from fat	11.95 Kcal
		% Daily Value*
Total Fat	1.33g	2%
Cholesterol	2.17mg	1%
Sodium	55.45mg	2%
Potassium	104.16mg	2%
Total Carbs	4.42g	1%
Sugars	0.8g	3%
Dietary Fiber	1.04g	4%
Protein	2.13g	4%
Vitamin C	3.8mg	6%
Iron	1.3mg	7%
Calcium	51.2mg	5%

Amount Per 100 g
Calories	99.45 Kcal (416 kJ)
Calories from fat	30.72 Kcal
		% Daily Value*
Total Fat	3.41g	2%
Cholesterol	5.58mg	1%
Sodium	142.53mg	2%
Potassium	267.73mg	2%
Total Carbs	11.35g	1%
Sugars	2.06g	3%
Dietary Fiber	2.66g	4%
Protein	5.48g	4%
Vitamin C	9.6mg	6%
Iron	3.3mg	7%
Calcium	131.5mg	5%

* 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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