You can enjoy this protein- and fiber-packed, easy-to-prepare dip on baked tortilla chips or in Vegetarian Taco Salad (page 94).
Recipe information
Yield
serves 6, 1/4 cup per serving
Ingredients
Preparation
Step 1
In a food processor or blender, process all the ingredients for 45 seconds, or until fairly smooth. Serve or cover and refrigerate for up to four days.
Cook’s Tip on Canned Beans
Step 2
To give canned beans a clean taste, pour them into a colander and rinse with cool running water until all the bubbles have disappeared. If salt was added to the beans during processing, rinsing will remove some of the sodium. When buying canned beans, choose the no-salt-added variety if available.
nutrition information
Step 3
(Per Serving)
Step 4
Calories: 72
Step 5
Total Fat: 0.0g
Step 6
Saturated: 0.0g
Step 7
Trans: 0.0g
Step 8
Polyunsaturated: 0.0g
Step 9
Monounsaturated: 0.0g
Step 10
Cholesterol: 0mg
Step 11
Sodium: 24mg
Step 12
Carbohydrates: 14g
Step 13
Fiber: 3g
Step 14
Sugars: 3g
Step 15
Protein: 4g
Step 16
Dietary Exchanges
Step 17
1 Starch
