Kitchen > Healthy Snacks > Tex-Mex Black Bean Dip

Tex-Mex Black Bean Dip

Black beans are a great low-fat, high-fiber protein source that is rich in folate and other B vitamins in addition to iron and potassium. This Tex-Mex dip is a great way to enjoy them.

Ingredients:
1 (15-ounce) can black beans, drained
1 teaspoon vegetable oil
1/2 cup chopped onion
2 cloves garlic, minced
1/2 cup diced tomato
1/3 cup mild picante sauce
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 cup (1 ounce) shredded reduced-fat Monterey Jack cheese
1/4 cup chopped fresh cilantro (optional)
1 tablespoon fresh lime juice

Healthy Dippers

Directions:
Place beans in a bowl; partially mash untily chunky. Set aside.

Heat oil in a medium nonstick skillet over medium heat. Add onion and garlic; saute' 4 minutes or until tender. Add beans, tomato and next 3 ingredients; cook, stirring constantly, 5 minutes or until thickened. Remove from heat; add cheese, cilantro, and lime juice, stirring until cheese melts.

Serve warm or at room temperature.

Recipe makes 1 2/3 cups. Serving size is 1 Tablespoon. Per serving: 21 carlories, 1.3g protein, 3.1g carbohydrate.

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