スナック簡単

Bean Dip

Name: Bean Dip
Prep time: 15 min
Total time: 15 min
Yield: 6
Ingredients: 2 cups kidney beans, low-sodium, canned; 1 tablespoon vinegar; 3/4 teaspoon chili powder; 1/8 teaspoon ground cumin; 2 tablespoons onion, finely chopped; 1 cup cheddar cheese, low-fat, shredded

Serve this easy-to-make bean and cheese dip at a party or as an after-school snack at home.

15 min6 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1/2 cup, 1/6 of recipe

132

カロリー

10g

タンパク質

14g

炭水化物

脂質

食物繊維

糖類

228mg

ナトリウム

飽和脂肪酸 2 g · コレステロール 14 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

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

作り方

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.

メモ

•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.

出典: USDA MyPlate Kitchen · Pennsylvania Nutrition Education Network

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