Black Bean Dip

Ingredients
  • 1 teaspoon vegetable oil or olive oil
  •  ½ cup chopped onion
  • 1 Tablespoon minced garlic 
  • 1 (15 oz.) can of black beans, fat-free, no-salt-added, drained, and rinsed
  • ½ cup diced fresh tomatoes, washed
  • ½ teaspoon ground cumin
  • 1 teaspoon chili powder
  • ¼ teaspoon cayenne pepper, or to taste
  • ¼ cup shredded low-sodium Swiss cheese
  • 2 Tablespoons lime juice 
  • ½ cup salsa

 

Directions
  1. Wash hands with soap and water. Heat oil in a skillet and sauté the onion and garlic until tender.
  2. Add the beans, tomato, salsa, and spices. Heat for about 5 minutes or until slightly thickened
  3. Remove from heat. Stir in the cheese and lime juice. Mash with potato masher and stir until cheese melts. Serve warm or cold with low-fat, reduced-sodium corn tortilla chips. 

Store in the refrigerator for up to four days

Bean dip
Total Time
25 min
Prep Time
15 min
Servings
12
Nutrition Facts

Per 1/4 cup serving: 
Calories: 40 

Fat: 0.5 g 

Saturated fat: 0 g

Sodium: 60 mg  

Total Carbohydrates: 7 g

Added Sugar: 1 g

Fiber: 2  g 

Protein: 2 g