Western Black Bean Dip Recipe

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This hearty bean dip is full of flavors from the Southwest. After one taste, you'll know how good it is and wonder how it can be good for you, too!—Pat Cassity, Boise, Idaho
TOTAL TIME: Prep/Total Time: 15 min.
MAKES:6 servings
TOTAL TIME: Prep/Total Time: 15 min.
MAKES: 6 servings

Ingredients

  • 1 can (15 ounces) black beans, rinsed and drained
  • 1/2 cup plus 1 tablespoon chopped green onions, divided
  • 1/2 cup plus 1 tablespoon chopped tomato, divided
  • 1/2 cup salsa
  • 3 garlic cloves, minced
  • 1/2 teaspoon chili powder
  • 1 teaspoon canola oil
  • 1/4 cup shredded reduced-fat Mexican cheese blend, divided
  • 1/4 cup minced fresh cilantro
  • Tortilla chips

Nutritional Facts

1/4 cup equals 92 calories, 2 g fat (1 g saturated fat), 3 mg cholesterol, 266 mg sodium, 13 g carbohydrate, 4 g fiber, 5 g protein. Diabetic Exchanges: 1 starch, 1/2 fat.

Directions

  1. In a large nonstick skillet, saute the beans, 1/2 cup onions, 1/2 cup tomato, salsa, garlic and chili powder in oil for 4-6 minutes or until heated through, gently mashing the beans while heating.
  2. Remove from the heat. Stir in 3 tablespoons cheese and the cilantro. Transfer to a serving dish; top with the remaining cheese, onions and tomato. Serve warm with chips. Yield: 1-1/2 cups.
Originally published as Western Black Bean Dip in Country Woman March/April 2003, p36

Nutritional Facts

1/4 cup equals 92 calories, 2 g fat (1 g saturated fat), 3 mg cholesterol, 266 mg sodium, 13 g carbohydrate, 4 g fiber, 5 g protein. Diabetic Exchanges: 1 starch, 1/2 fat.

Sweet Red Wine

Enjoy this recipe with a sweet red wine.

Reviews for Western Black Bean Dip

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   (2)
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MY REVIEW
Reviewed Aug. 2, 2012

"I made this as a side dish for supper tonight. My husband and I loved it!"

MY REVIEW
Reviewed Aug. 5, 2009

"Since I was busy making dinner, my husband whipped up this dip. He's not much of a cook but it was really easy. And he loved it so much I had to rescue the half that he didn't eat!"

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