Black Bean Dip with Tortilla Chips

Vegetarian
Vegan
Dairy Free
Health score
17%
Black Bean Dip with Tortilla Chips
45 min.
12
179kcal

Suggestions

Ingredients

  • tablespoons balsamic vinegar 
  • 0.3 teaspoon pepper black
  • 30 ounce black beans drained canned
  • 10-inch flour tortillas cut into 8 wedges
  • 0.8 cup cilantro leaves fresh minced 1 bunch
  •  garlic clove minced
  • tablespoons green onions finely chopped
  • 0.5 teaspoon ground allspice 
  • 0.5 teaspoon ground cumin 
  • tablespoons hot sauce 
  •  jalapeno diced seeded
  • tablespoons juice of lime 
  •  bell pepper red
  • 0.3 teaspoon salt 

Equipment

  • food processor
  • bowl
  • baking sheet
  • oven
  • aluminum foil
  • broiler
  • ziploc bags

Directions

  1. Preheat broiler.
  2. Cut the bell pepper in half lengthwise, discarding seeds and membranes.
  3. Place the bell pepper halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil for 5 minutes or until blackened.
  4. Place the bell pepper in a zip-top plastic bag, and seal.
  5. Let stand for 5 minutes, and peel.
  6. Place the bell pepper and the next 12 ingredients (bell pepper through garlic) in a food processor, and process until smooth. Spoon into a bowl, and garnish with chopped bell pepper, if desired.
  7. Preheat oven to 40
  8. Arrange the tortilla wedges in a single layer on a baking sheet coated with cooking spray.
  9. Bake at 400 for 5 minutes or until golden.
  10. Serve the dip with chips.

Nutrition Facts

Calories179kcal
Protein16.37%
Fat15.39%
Carbs68.24%

Properties

Glycemic Index
24.5
Glycemic Load
5.89
Inflammation Score
-6
Nutrition Score
10.404782632123%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.01mg
Luteolin
0.08mg
Kaempferol
0.02mg
Quercetin
0.79mg

Nutrients percent of daily need

Calories:179.44kcal
8.97%
Fat:3.08g
4.74%
Saturated Fat:1.09g
6.8%
Carbohydrates:30.76g
10.25%
Net Carbohydrates:24.27g
8.83%
Sugar:2.28g
2.53%
Cholesterol:0mg
0%
Sodium:637.52mg
27.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.38g
14.75%
Fiber:6.48g
25.93%
Vitamin C:19.03mg
23.07%
Folate:83.02µg
20.76%
Vitamin B1:0.29mg
19.01%
Manganese:0.38mg
18.84%
Iron:2.8mg
15.58%
Phosphorus:154.61mg
15.46%
Selenium:8.81µg
12.58%
Vitamin B2:0.2mg
11.68%
Vitamin B3:2.13mg
10.67%
Copper:0.18mg
9.13%
Vitamin K:9.57µg
9.11%
Magnesium:35.61mg
8.9%
Potassium:308.17mg
8.8%
Vitamin A:414.86IU
8.3%
Calcium:81.73mg
8.17%
Vitamin B6:0.1mg
5.19%
Zinc:0.62mg
4.14%
Vitamin B5:0.24mg
2.37%
Vitamin E:0.24mg
1.62%
Source:My Recipes