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Black Bean Dip

Yield 2 cups (serving size: 1 tablespoon)


  • 1 (15-ounce) can black beans, drained
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1/2 cup (2 ounces) shredded reduced-fat sharp Cheddar cheese
  • 1 teaspoon chili powder

Nutrition Information

  • calories 19
  • caloriesfromfat 0.0 %
  • fat 0.4 g
  • satfat 0.2 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 1.3 g
  • carbohydrate 2.6 g
  • fiber 0.5 g
  • cholesterol 1 mg
  • iron 0.0 mg
  • sodium 37 mg
  • calcium 0.0 mg

How to Make It

  1. Combine beans and tomato sauce in a small saucepan; bring to a boil over medium heat, stirring occasionally. Remove from heat.

  2. Mash beans with a potato masher or back of a spoon. Add cheese and chili powder; cook, stirring constantly, until cheese melts.

  3. Serve dip warm with toasted pita chips or fresh vegetables (chips and vegetables not included in analysis).

  4. Tip: If you're on a low-sodium diet, make this spicy dip with no-salt-added beans and serve it with unsalted chips or fresh vegetables.

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