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Layered Black Bean Dip

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Layered Black Bean Dip
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Layered Black Bean Dip
En Español

Fivestar Rating
(84 votes)
Recipe Total Cost
  • Makes: 16 servings

Looking for a healthy snack for game day? This Layered Black Bean Dip is colorful, wholesome and tasty. Kids in the kitchen can help with the mashing, mixing, and layering. Paired with veggie sticks or baked whole wheat tortilla chips, this is recipe is a winner!

Ingredients

  • 1 can black beans (15 ounce, drained and rinsed)
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon dried oregano
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon cayenne pepper
  • 1/2 cup salsa (thick and chunky)
  • 1/2 cup sour cream (light)
  • 1/4 cup green onion (chopped)
  • 2 ounces cheddar cheese, reduced fat (grated)

Directions

1. Mash beans and mix with onion powder, dried oregano, garlic powder and cayenne pepper. Spread on a serving dish.

2. Top with salsa, sour cream, green onions and grated cheese.

Notes

Serve as a dip for raw vegetables such as celery, carrot sticks, and pepper slices.

Learn more about:

Source:

Cornell Cooperative Extension of Onondaga County, Good Food Cookbook

Nutrition Information

Serving Size: 2 tablespoons (39g)
Nutrients Amount
Total Calories 61
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 6 mg
Sodium 116 mg
Carbohydrates 7 g
Dietary Fiber 2 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 3 g
Vitamin D 0 mcg
Calcium 57 mg
Iron 1 mg
Potassium 149 mg
N/A - data is not available
Nutrients Amount
Total Calories 61
Total Fat 2 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 6 mg
Carbohydrates 7 g
Dietary Fiber 2 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 3 g
Minerals
Calcium 57 mg
Potassium 149 mg
Sodium 116 mg
Copper 81 mcg
Iron 1 mg
Magnesium 17 mg
Phosphorus 73 mg
Selenium 1 mcg
Zinc 0 mg
Vitamins
Vitamin A 21 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0.1 mcg
Vitamin C 1 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 5 mcg
Folate 27 mcg DFE
Thiamin 0.1 mg
Riboflavin 0 mg
Niacin 0 mg
Choline 11 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/4 cups
Protein Foods
1/2 ounces

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