Chipotle Black Bean Dip with Garlic Pita Chips

Vegetarian
Vegan
Dairy Free
Health score
4%
Chipotle Black Bean Dip with Garlic Pita Chips
45 min.
8
124kcal

Suggestions

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • teaspoon chipotle chile in adobo sauce canned minced
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic clove chopped
  • large garlic cloves unpeeled
  • teaspoon ground cumin 
  • 0.5 teaspoon kosher salt 
  • 0.5 teaspoon onion powder 
  • teaspoon oregano dried
  • 6-inch pitas whole wheat split ()
  • 0.3 cup bottled salsa 
  • 15 ounce edamame soybeans black rinsed drained canned
  • teaspoon sugar 
  • tablespoons tomato paste 
  • tablespoon vegetable oil 

Equipment

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

Directions

  1. Preheat oven to 40
  2. To prepare chips, wrap 6 garlic cloves in foil.
  3. Bake at 400 for 45 minutes; cool 10 minutes. Squeeze to extract garlic pulp; discard skins.
  4. Spread garlic pulp evenly over pita halves; spray pita halves with cooking spray.
  5. Cut each pita half into 8 wedges; arrange on a baking sheet.
  6. Sprinkle wedges with 1/2 teaspoon salt and pepper.
  7. Bake at 400 for 7 minutes or until crisp.
  8. To prepare dip, combine salsa and remaining ingredients in a food processor; process until smooth, scraping sides of bowl once.
  9. Serve dip with chips.
  10. Note: Store dip, covered, for up to 4 days in the refrigerator. Store chips in a zip-top plastic bag for up to 2 days at room temperature.

Nutrition Facts

Calories124kcal
Protein28.42%
Fat44.26%
Carbs27.32%

Properties

Glycemic Index
33.11
Glycemic Load
1.34
Inflammation Score
-6
Nutrition Score
8.7195652464162%

Flavonoids

Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
0.31mg

Nutrients percent of daily need

Calories:124.18kcal
6.21%
Fat:6.61g
10.16%
Saturated Fat:0.97g
6.05%
Carbohydrates:9.17g
3.06%
Net Carbohydrates:5.24g
1.9%
Sugar:3.34g
3.71%
Cholesterol:0mg
0%
Sodium:392.11mg
17.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.55g
19.09%
Manganese:0.55mg
27.28%
Iron:3.3mg
18.33%
Vitamin K:17.69µg
16.85%
Fiber:3.94g
15.75%
Phosphorus:145.45mg
14.55%
Magnesium:52.61mg
13.15%
Copper:0.26mg
13%
Potassium:385.4mg
11.01%
Vitamin B2:0.17mg
10.03%
Vitamin B6:0.2mg
9.75%
Folate:31.04µg
7.76%
Calcium:71.57mg
7.16%
Selenium:4.83µg
6.9%
Vitamin B1:0.1mg
6.59%
Vitamin E:0.79mg
5.24%
Zinc:0.73mg
4.88%
Vitamin C:3.43mg
4.16%
Vitamin A:189.89IU
3.8%
Vitamin B3:0.57mg
2.86%
Vitamin B5:0.15mg
1.5%
Source:My Recipes