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Bean Dip


Nutrition Information
Calories: 143
Total Fat: 0.7g
Saturated Fat: 0.2g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 5mg
Carbohydrates: 26g
Dietary Fiber: 9.4g
Sugars: 1.6g
Protein: 9g
Vitamin A: 105iu (2%)
Vitamin C: 0.2mg (0%)
Calcium: 32mg (3%)
Iron: 2.3mg (12%)
Yield: 4 servings - 1/2 cup each

15 oz. can black beans, drained and rinsed
2 tablespoons cider vinegar
1/2 teaspoon chili powder
1/2 teaspoon cumin
1/4 teaspoon dried oregano
1 tablespoons water

Puree all ingredients in blender or food processor and blend until smooth. Heat dip in microwave on high power for 2-3 minutes. Stir well.

Serve with baked tortilla chips, whole wheat pita triangles or raw veggies.

Total Preparation & Cooking Time: 8 min. (5 Prep, 3 Cook)

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userfile
inezreyes

delicious. Had for lunch with some homemade wonton chips. The best.

posted Jan 14th, 2011 8:06 pm


   
 

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