You can enjoy this protein- and fiber-packed, easy-to-prepare dip on baked tortilla chips or in Vegetarian Taco Salad (page 94).

　　

Ingredients

serves 6, 1/4 cup per serving

　　1 15-ounce can no-salt-added black beans, rinsed and drained

　　1/2 cup chopped green bell pepper

　　1/4 cup coarsely chopped fresh cilantro or parsley (optional)

　　2 tablespoons salsa (lowest sodium available)

　　2 tablespoons lime juice

　　1 teaspoon bottled minced garlic or 2 medium garlic cloves, coarsely chopped

　　1 teaspoon chili powder

　　1/2 teaspoon ground cumin

　　

Step 1

In a food processor or blender, process all the ingredients for 45 seconds, or until fairly smooth. Serve or cover and refrigerate for up to four days.

　　

Cook’s Tip on Canned Beans

Step 2

To give canned beans a clean taste, pour them into a colander and rinse with cool running water until all the bubbles have disappeared. If salt was added to the beans during processing, rinsing will remove some of the sodium. When buying canned beans, choose the no-salt-added variety if available.

　　

nutrition information

Step 3

(Per Serving)

　　

Step 4

Calories: 72

　　

Step 5

Total Fat: 0.0g

　　

Step 6

Saturated: 0.0g

　　

Step 7

Trans: 0.0g

　　

Step 8

Polyunsaturated: 0.0g

　　

Step 9

Monounsaturated: 0.0g

　　

Step 10

Cholesterol: 0mg

　　

Step 11

Sodium: 24mg

　　

Step 12

Carbohydrates: 14g

　　

Step 13

Fiber: 3g

　　

Step 14

Sugars: 3g

　　

Step 15

Protein: 4g

　　

Step 16

Dietary Exchanges

　　

Step 17

1 Starch

　　American Heart Association Quick & Easy Meals