Whether it's fruit, meat, chips or our case today, veggies - everyone loves to dip! As you probably already know though - the creamy dressings you're familiar with (as a veggie dip), aren't the most healthy. In fact just two tablespoons of Ranch can contain between 7 and 17 grams of fat. But this isn't a nutrition article - I really wanted to share a black bean dip recipe with you!
Give this a try at your next party, celebration or prepare for a healthy snack.
1cup Fiber One Original Bran Cereal
1 Large Tomato, chopped (~1 cup)
1 (15oz) can Black Beans, drained, rinsed
1/4cup Green Onions, chopped (~4 medium)
1 small Garlic clove, coarsely chopped
1/2 teaspoon Salt
1/2 teaspoon Ground Cumin
1/2 teaspoon Chili Powder
1/4 to 1/2 teaspoon Hot Pepper Sauce
2 tablespoons Cilantro, chopped fresh (more if desired)
3cups Assorted Vegetables, cut (i.e. baby carrots, bell pepper strips, cauliflower florets)
- In a food processor, process cereal until slightly crushed.
Add 1/2 cup of chopped tomato, and the beans, water, lime juice, onions, garlic, salt, cumin, chili powder and hot pepper sauce to the cereal. Cover; process until almost smooth.
- In a 1-quart microwavable serving bowl, place bean mixture. Microwave on high for 2 to 3 minutes or until hot.
- Stir in the reserved tomato and 2 tablespoons of cilantro. Sprinkle with additional cilantro.
- Serve with fresh vegetables for for dipping.
Makes 9 Servings (1/4 cup dip with 1/3 cup vegetables each)
Nutrition Facts Per Serving: 80 calories, 0.5g Fat, 330mg Sodium, 16g Carbohydrates, 6g Fiber, 4g Sugar, 3g Protein
Recipe and image courtesy of General Mills