Simple Bean Dip - KNEP - Kentucky Nutrition Education Program

Recipes

Simple Bean Dip

Servings:8Serving Size:1/2 cup

Ingredients:

  • 1 can (15 ounces) fat-free refried beans
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon chili powder
  • 1 cup salsa
  • 1 cup shredded cheddar cheese
  • vegetables for dipping
  • baked tortilla chips for dipping

Directions:

  1. Mixed refried beans, garlic powder, and chili powder, and spread in the bottom of a pie plate or similar dish.
  2. Layer salsa and then cheddar cheese on top of the beans.
  3.  Cut vegetables into bite-sized pieces for dipping.
  4. Divide the dip into 1/2 cup servings and serve with vegetables and tortilla chips.

Notes

If refried beans are not available, whole canned beans can be mashed with a fork for this recipe. Analysis shows refried black beans. 

 

Source: University of Kentucky Cooperative Extension Service: Nutrition Education Program: Backpack Recipes

Nutrition facts per serving: 70 calories; 0g total fat; 0g saturated fat; 0g trans fat; 0mg cholesterol; 460mg sodium; 10g total carbohydrate; 0g dietary fiber; 0g total sugars; 0g added sugars; 6g protein; 0% Daily Value of vitamin D; 8% Daily Value of calcium; 6% Daily Value of iron; 4% Daily Value of potassium.