Black Bean Dip
It only takes 5 easy ingredients to make this simple, flavorful dip.
Makes: 1 ½ cups
1 (16 ounce) can black beans, rinsed and drained
½ cup medium thick and chunky salsa, divided
1 clove garlic
½ teaspoon ground cumin
½ cup shredded carrot
In a food processor or blender, combine beans, ¼ cup salsa, garlic, and cumin; blend till smooth. Stir in remaining salsa and carrot. Cover and chill for at least 1 hour to blend flavors.
Serve as a dip with raw vegetables such as celery strips, cucumber slices, sweet pepper strips, or carrot sticks, whole grain crackers, tortilla chips, or pita crisps.
Per ¼ cup serving: 70 calories, 14 g carbohydrate, 4 g protein, 0.4 g fat (0 sat fat or trans fat), 4 g fiber, 29 mg calcium, 427 mg sodium, 1 mg iron.
Each portion equivalent to 1 grain/starchy vegetable