Bean Dip
Serve this easy-to-make bean and cheese dip at a party or as an after-school snack at home.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 1/2 cup, 1/6 of recipe
132
Calories
10g
Protein
14g
Carbs
4g
Fat
5g
Fiber
2g
Sugar
228mg
Sodium
Saturated Fat 2 g · Cholesterol 14 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
kidney beans, low-sodium, canned
2 cups
vinegar
1 tablespoon
chili powder
3/4 teaspoon
ground cumin
1/8 teaspoon
onion, finely chopped
2 tablespoons
cheddar cheese, low-fat, shredded
1 cup
Instructions
- 1
Wash hands with soap and water.
- 2
Drain the kidney beans, but save the liquid in a small bowl
- 3
Place the beans, vinegar, chili powder, and cumin in a blender. Blend until smooth. Add enough saved bean liquid to make the dip easy to spread.
- 4
Stir in the chopped onion and grated cheese.
- 5
Store in a tightly covered container and place in the fridge
- 6
Serve with raw vegetable sticks or crackers.
Notes
- •If you don’t have a blender, you can mix the first 4 ingredients in a medium bowl and mash with a fork. Then stir in the onion and cheese.
- •You can store this dip in the fridge for up to 4 or 5 days.
Source: USDA MyPlate Kitchen · Pennsylvania Nutrition Education Network
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