Cuban Black Bean Dip

Low Fod Map
Health score
7%
Cuban Black Bean Dip
47 min.
8
119kcal

Suggestions


If you're looking for a delicious and healthy dip that will impress your guests, look no further than this Cuban 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 a fantastic antipasti, starter, or snack that everyone will love.

This recipe is not only low in calories, at just 119 kcal per serving, but it also adheres to a low FODMAP diet, making it suitable for those with dietary restrictions. The combination of cumin and chipotle chile powder adds a delightful kick, while the fresh lime juice brightens up the flavors, creating a perfect balance that tantalizes the taste buds.

What makes this dip even more appealing is its simplicity. With just a few ingredients and minimal prep time, you can whip up a batch in under an hour. The use of a food processor ensures a smooth and creamy consistency, while the garnishes of diced tomatoes and thinly sliced green onions add a pop of color and freshness. Serve it alongside fresh vegetable slices for a healthy and satisfying snack that everyone can enjoy.

So gather your friends and family, and get ready to dive into this flavorful Cuban Black Bean Dip that’s not only delicious but also a guilt-free indulgence!

Ingredients

  • tablespoons crema mexicana sour
  • 0.5 teaspoon cumin 
  • 0.3 teaspoon chipotle chili powder 
  • tablespoons juice of lime 
  • tablespoon olive oil 
  • oz onion soup mix cuban-style
  • servings tomatoes diced thinly sliced
  • slices savory vegetable fresh

Equipment

  • food processor
  • bowl
  • sauce pan

Directions

  1. Bring soup mix, olive oil, and 2 1/2 cups water to a boil in a medium saucepan over high heat, stirring occasionally. Cover, reduce heat to low, and simmer, stirring occasionally, 25 minutes. Uncover and cook 5 to 7 minutes or until thick and beans are tender.
  2. Let cool 30 minutes.
  3. Process soup mixture, lime juice, cumin, and chile powder in a food processor 20 seconds or until smooth. Spoon mixture into a serving bowl. Cover and chill 2 hours before serving. Store in refrigerator in an airtight container up to 2 days.
  4. Spread center of dip with Mexican crema, and garnish, if desired.
  5. Serve with fresh vegetable slices.
  6. *Light sour cream may be substituted.
  7. Note: For testing purposes only, we used Nueva Cocina Cuban Style Black Bean Soup
  8. Mix and Ol Crema Mexicana.

Nutrition Facts

Calories119kcal
Protein10.73%
Fat20.28%
Carbs68.99%

Properties

Glycemic Index
11
Glycemic Load
1.85
Inflammation Score
-8
Nutrition Score
9.6821738326031%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
1.24mg
Kaempferol
0.16mg
Myricetin
0.23mg
Quercetin
1.06mg

Nutrients percent of daily need

Calories:118.51kcal
5.93%
Fat:2.81g
4.32%
Saturated Fat:0.31g
1.97%
Carbohydrates:21.49g
7.16%
Net Carbohydrates:17.87g
6.5%
Sugar:5.91g
6.57%
Cholesterol:1.99mg
0.66%
Sodium:1733.45mg
75.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.34g
6.68%
Vitamin C:26.53mg
32.16%
Vitamin A:1547.81IU
30.96%
Manganese:0.35mg
17.64%
Potassium:588.02mg
16.8%
Vitamin K:15.67µg
14.92%
Fiber:3.62g
14.47%
Vitamin B6:0.27mg
13.56%
Copper:0.18mg
9.2%
Phosphorus:89.47mg
8.95%
Vitamin E:1.29mg
8.59%
Vitamin B1:0.13mg
8.53%
Magnesium:33.44mg
8.36%
Vitamin B3:1.4mg
7.01%
Folate:27.44µg
6.86%
Calcium:56.35mg
5.63%
Vitamin B2:0.09mg
5.54%
Iron:0.86mg
4.78%
Zinc:0.56mg
3.71%
Vitamin B5:0.35mg
3.47%
Selenium:1.09µg
1.55%
Source:My Recipes