간식쉬움

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 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1/2 cup, 1/6 of recipe

132

칼로리

10g

단백질

14g

탄수화물

지방

식이섬유

당류

228mg

나트륨

포화지방 2 g · 콜레스테롤 14 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

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

조리법

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.

메모

•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.

출처: USDA MyPlate Kitchen · Pennsylvania Nutrition Education Network

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