Black Bean Dip

Vegetarian
Gluten Free
Health score
2%
Black Bean Dip
5 min.
32
35kcal

Suggestions


Looking for a quick and delicious dip that will impress your guests without compromising on health? Look no further than this vibrant Black Bean Dip! Perfect for any occasion, whether it's a casual get-together, a festive party, or simply a cozy night in, this dip is sure to be a hit. With its rich flavors and creamy texture, it serves as an excellent appetizer or snack that everyone can enjoy.

This vegetarian and gluten-free dip is not only easy to prepare but also packed with nutrients. Black beans are a fantastic source of protein and fiber, making this dip a guilt-free indulgence. The addition of Old El Chopped Green Chiles adds a delightful kick, while the garlic and onion provide a savory depth that will tantalize your taste buds. And let’s not forget the creamy touch of low-fat yogurt, which elevates the dip to a whole new level of deliciousness.

In just five minutes, you can whip up a batch that serves 32 people, making it an ideal choice for gatherings. Pair it with crunchy tortilla chips or your favorite crackers for a satisfying crunch. Whether you’re serving it as an antipasti, starter, or snack, this Black Bean Dip is sure to be a crowd-pleaser. So grab your food processor and get ready to create a dip that will have everyone coming back for more!

Ingredients

  • oz chilis green chopped canned
  • 0.5 cup onion chopped
  • cloves garlic finely chopped
  • 30 oz black beans rinsed drained canned
  • cup yogurt plain low-fat
  • teaspoon ground cumin 
  • 0.5 teaspoon salt 
  • serving tortilla chips 

Equipment

  • food processor
  • bowl
  • sauce pan
  • blender

Directions

  1. Place chilies, onions, garlic and beans in blender or food processor. Cover and blend on medium-high speed until almost smooth.
  2. Spoon mixture into small bowl. Stir in yogurt, cumin and salt. Cover and refrigerate until chilled, or heat in 1 1/2-quart saucepan over medium heat, stirring frequently, until hot.
  3. Serve with tortilla chips.

Nutrition Facts

Calories35kcal
Protein23.62%
Fat10.02%
Carbs66.36%

Properties

Glycemic Index
1.94
Glycemic Load
0.07
Inflammation Score
-1
Nutrition Score
2.2634782719871%

Flavonoids

Isorhamnetin
0.13mg
Kaempferol
0.02mg
Quercetin
0.51mg

Nutrients percent of daily need

Calories:35.4kcal
1.77%
Fat:0.4g
0.62%
Saturated Fat:0.12g
0.78%
Carbohydrates:6.02g
2.01%
Net Carbohydrates:4.03g
1.46%
Sugar:0.66g
0.73%
Cholesterol:0.46mg
0.15%
Sodium:160.93mg
7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.14g
4.29%
Fiber:1.99g
7.98%
Folate:19.56µg
4.89%
Phosphorus:43.41mg
4.34%
Manganese:0.07mg
3.54%
Iron:0.62mg
3.45%
Potassium:110.9mg
3.17%
Magnesium:12.01mg
3%
Vitamin B2:0.05mg
3%
Vitamin B1:0.04mg
2.94%
Copper:0.05mg
2.75%
Vitamin C:2.24mg
2.71%
Calcium:27.04mg
2.7%
Zinc:0.24mg
1.58%
Vitamin B6:0.03mg
1.49%
Vitamin B5:0.11mg
1.12%
Vitamin B3:0.21mg
1.05%