Black Bean Dip - 8 servings
Preparation: 5 min. Other: 10 min. Total: 15 min.
-
2 cans (15 oz) black beans, drained and rinsed
-
1/2 small red onion, finely chopped
-
1/2 medium tomato, finely chopped
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1/2 cup chopped fresh cilantro (packed)
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1 Tbsp minced garlic
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1 pickled jalapeno pepper, seeded and finely chopped (optional)
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3/4 tsp ground cumin
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2 Tbsp extra virgin olive oil
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1 Tbsp lemon juice
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1/8 tsp adobo seasoning
In a blender or food processor, combine beans, onions, tomatoes, cilantro, garlic, jalapeño (if desired), cumin, olive oil and lemon juice. Puree until smooth, about 2 minutes; season with adobo. Transfer bean dip to bowl; season with Adobo, to taste. Serve with vegetables.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 130 Cal |
3.8 g |
19 g |
6.7 g |
7.6 g |
0.52 g |
0 mg |
460 mg |
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Nutrients
| Calories |
130 Cal |
|
| Fat |
3.8 g |
|
| Carbs |
19 g |
|
| Protein |
6.7 g |
|
| Fiber |
7.6 g |
|
| Sugar |
0.52 g |
|
|
Fats
| Fat |
3.8 g |
|
| Fat, Sat. |
0.56 g |
|
| Fat, Mono. |
2.5 g |
|
| Fat, Poly. |
0.52 g |
|
| Cholesterol |
0 mg |
|
|
Vitamins
| Choline |
1.3 mg |
0.24% |
| Niacin |
0.75 mg |
4.7% |
| Panto. Acid |
0.23 mg |
4.6% |
| Riboflavin |
0.13 mg |
10% |
| Thiamin |
0.16 mg |
13% |
| Vitamin A |
190 IU |
6.2% |
| Vitamin B6 |
0.092 mg |
5.8% |
| Vitamin B12 |
0 mcg |
0% |
| Vitamin C |
5.8 mg |
6.5% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
0.58 mg |
3.9% |
| Vitamin K |
6.1 mcg |
5.1% |
|
Minerals
| Calcium |
44 mg |
4.4% |
| Copper |
0.22 mg |
25% |
| Fluoride |
0.18 mcg |
4.4% |
| Iron |
2.3 mg |
29% |
| Magnesium |
40 mg |
9.6% |
| Manganese |
0.29 mg |
4.1% |
| Phosphorus |
120 mg |
17% |
| Potassium |
370 mg |
7.9% |
| Selenium |
1.6 mcg |
2.9% |
| Sodium |
460 mg |
30% |
| Zinc |
0.63 mg |
5.8% |
|
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