Ellie's Black Bean Dip
By Ellie Krieger, MS, RD
Average User Rating:
Ingredients
- 2 teaspoons olive oil
- 1/2 medium onion, diced (about 3/4 cup)
- 1 clove garlic, minced (about 1 teaspoon)
- 1 tablespoon seeded and minced jalapeño pepper
- 1 (15.5 ounce) can black beans, preferably low-sodium, drained and rinsed
- 2 tablespoons fresh lime juice
- 1/4 teaspoon ground cumin
- 2 tablespoons coarsely chopped fresh cilantro
- 1 tablespoon water
- Salt and freshly ground black pepper to taste
Cooking Instructions
- Heat the oil in a medium skillet over medium-high heat. Add the onion and cook, stirring, until softened, about 5 minutes. Stir in the garlic and jalapeño and cook for 1 minute.
- Place the beans in a food processor. Add the onion mixture and the remaining ingredients and process until smooth.
Recipe provided courtesy of Ellie Krieger. © 2008-2009 In Balance, LLC. All Rights Reserved.
To learn more about Ellie Krieger, MS, RD -- New York Times bestselling author and host of Food Network’s Healthy Appetite -- go to www.elliekrieger.com.
For more of Ellie Krieger's recipes, eat-smart advice, and tips, check out her Kaboose column, Great Food, Healthy Family.
Nutrition Facts
Servings per Recipe:
4 (serving size: 1/4 cup)
Amount Per Serving
Calories: 97
Total Fat: 2.5g
Sat: 0g
Mono: 2g
Poly: 0g
Protein: 4g
Carb: 15g
Fiber: 3.5g
Cholesterol: 0mg
Sodium: 93mg
Servings:
4 (serving size: 1/4 cup)
This dip is a good source of fiber.
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