Monday, July 6, 2009

Spicy Black Bean Dip

I love making dips and spreads which can be quickly put together, chilled in the cooler for a while, and easily taken on the boat as a healthy snack.


This black bean dip absolutely rocks in every one of those prerequisites. When you start out with a can of refried beans (lowfat, of course), it's simple!


And even though it is good with refried black beans, I have also made it with refried pinto beans. I use Bearitos brand lowfat refried beans, and am consistently pleased with the results.


* Exported from MasterCook *




Spicy Black Bean Dip

Recipe By: Vicci


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------

1 can refried black beans -- lowfat
6 ounces salsa verde -- (salsa made with tomatillos, not green chilies, as the main ingredient)
1/3 cup chopped scallions
3/4 teaspoon minced garlic
3/4 teaspoon ground cumin
1/2 teaspoon ground chipotle pepper
1/2 teaspoon kosher salt
1/2 large avocado -- chopped
1 tablespoon lime juice


Break up the canned refried beans in a medium bowl, add the salsa verde, and mix well.


Add scallions through salt and combine.


In a separate bowl, toss the avocado with the lime juice.


To the bean mixture, gently fold in the avocado (with any accumulated lime juice), tomatoes, and cilantro. Cover and chill for at least 2 hours. Serve with crackers of baked tortilla chips.


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Per serving: 186 Calories (kcal); 16g Total Fat; (69% calories from fat); 3g Protein; 13g Carbohydrate; 0mg Cholesterol; 963mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 3 Fat; 0 Other Carbohydrates



I never have figured out how much this recipe makes, so the nutritional info is for the whole bowlful (maybe 6 generous servings???)

If I ever have any leftover, I think that I would like to spread a nice amount in a (lowfat, whole-grain) flour tortilla, add more tomatoes, lettuce, maybe shredded zucchini, lowfat cheddar, and eat as a wrap for a quick lunch. Perhaps I should just start to make a double recipe... ;)

2 Comments:

Lisa said...

I'm already imaging the possibilities with my homemade refried pinto beans and plenty of spice. Sounds like a wonderful summer meal solution.

Vicci said...

I just picked up a couple of cans of Bearitos refried pinto beans (with jalapeno) the other day. I love beans! :) I know that it's not difficult to make your own refried, I just have to get on the ball...