Black Bean Dip
2014-02-26 16:30:55
Yields 2
Nutrition Facts
Serving Size
275g
Yields
2
Amount Per Serving
Calories 270
Calories from Fat 9
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 1mg
0%
Sodium 426mg
18%
Total Carbohydrates 51g
17%
Dietary Fiber 14g
55%
Sugars 14g
Protein 17g
Vitamin A
6%
Vitamin C
3%
Calcium
15%
Iron
19%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 1 15-ounce can black beans, drained and rinsed
- 1/2 cup salsa
- 1/2 cup plain fat free Greek-style yogurt (such as Oikos or Fage)
- 1/4 tsp cumin
- 3 tbsp chopped fresh cilantro
Instructions
- Mash the black beans using a potato masher orPlace black beans and salsa in a blender and puree until smooth.
- Spoon dip into a bowl.
- Stir in yogurt, cumin and cilantro.
Notes
- Serve this dip with veggies or use as a spread for sandwiches
Mary Opfer Nutrition https://maryopfernutrition.com/