Chipotle Black Bean Dip with Corn Chips

Vegetarian
Gluten Free
Health score
4%
Chipotle Black Bean Dip with Corn Chips
45 min.
6
171kcal

Suggestions

Ingredients

  • 15 ounce black beans undrained canned
  •  chipotle chile canned
  • 6-inch corn tortillas ()
  • teaspoon cumin seeds 
  • tablespoons cilantro leaves fresh chopped
  •  garlic clove minced
  • 0.3 cup no-salt-added tomatoes diced canned undrained
  • teaspoon olive oil 
  • cup onion chopped
  • 0.3 teaspoon oregano dried
  • ounce part-skim mozzarella cheese shredded
  • tablespoons queso fresco crumbled
  • 0.1 teaspoon salt 

Equipment

  • food processor
  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • potato masher

Directions

  1. Preheat oven to 40
  2. Cut each tortilla into 6 wedges. Arrange wedges in a single layer on a large baking sheet coated with cooking spray.
  3. Sprinkle with salt.
  4. Bake at 400 for 10 minutes or until golden brown and crisp, stirring occasionally.
  5. Heat oil in a medium saucepan over medium heat.
  6. Add onion to pan; cook 8 minutes or until tender, stirring occasionally.
  7. Add cumin and garlic; cook 1 minute.
  8. Add oregano and beans; bring to a boil. Mash with a potato masher. Reduce heat, and simmer 10 minutes or until thickened, stirring occasionally.
  9. Spoon bean mixture into a 3-cup gratin dish coated with cooking spray. Top with cheeses.
  10. Bake at 400 for 12 minutes or until hot and bubbly.
  11. Combine tomatoes and chile in a mini food processor; process until smooth. Spoon tomato mixture over bean mixture.
  12. Sprinkle with cilantro.

Nutrition Facts

Calories171kcal
Protein18.86%
Fat18.75%
Carbs62.39%

Properties

Glycemic Index
24.92
Glycemic Load
5.63
Inflammation Score
-5
Nutrition Score
8.7000000217687%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.34mg
Kaempferol
0.17mg
Myricetin
0.02mg
Quercetin
5.49mg

Nutrients percent of daily need

Calories:170.65kcal
8.53%
Fat:3.66g
5.64%
Saturated Fat:1.4g
8.73%
Carbohydrates:27.43g
9.14%
Net Carbohydrates:19.98g
7.26%
Sugar:2.03g
2.25%
Cholesterol:6.42mg
2.14%
Sodium:401.73mg
17.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.29g
16.59%
Fiber:7.45g
29.8%
Phosphorus:211.92mg
21.19%
Manganese:0.32mg
16%
Folate:51.77µg
12.94%
Magnesium:51.53mg
12.88%
Calcium:126.44mg
12.64%
Iron:2.2mg
12.22%
Copper:0.2mg
10.19%
Potassium:350.7mg
10.02%
Vitamin B1:0.15mg
9.88%
Vitamin B2:0.14mg
8.33%
Vitamin B6:0.16mg
7.92%
Zinc:1.07mg
7.13%
Vitamin C:5.35mg
6.48%
Selenium:4.38µg
6.26%
Vitamin B3:0.99mg
4.93%
Vitamin B5:0.23mg
2.33%
Vitamin E:0.32mg
2.13%
Vitamin B12:0.12µg
2.03%
Vitamin A:96.76IU
1.94%
Vitamin K:1.98µg
1.88%
Source:My Recipes