ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Mexican Bean Dip

Prep time 9 mins
Cook time 6 mins
Other time 5 mins
Yield 12 servings (serving size: 1/4 cup dip and 10 chips)

Ingredients

  • 2 (15.5-ounce) cans pink or pinto beans, rinsed and drained
  • 1 (10-ounce) can diced tomatoes and green chiles, undrained
  • 1 teaspoon olive oil
  • 2/3 cup chopped onion
  • 1 garlic clove, minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground cumin
  • 1/4 cup reduced-fat sour cream
  • 1/4 cup (1 ounce) shredded Monterey Jack cheese
  • 1 tablespoon chopped fresh cilantro
  • 6 ounces baked tortilla chips (about 120 chips)

Nutrition Information

  • calories 123
  • fat 2.6 g
  • satfat 1.0 g
  • protein 4.4 g
  • carbohydrate 21.4 g
  • cholesterol 5 mg
  • iron 1.0 mg
  • sodium 343 mg
  • caloriesfromfat 19 %
  • fiber 3.6 g
  • calcium 72 mg

How to Make It

  1. Place half of beans in a bowl; mash with a fork or potato masher. Stir in remaining whole beans. Drain tomatoes, reserving 1/4 cup liquid.

  2. Heat oil in a medium cast-iron or nonstick skillet over medium-high heat. Add onion and garlic; sauté 2 minutes or until tender. Add beans, tomatoes, 1/4 cup reserved tomato liquid, salt, and cumin; cook 3 minutes or until thoroughly heated, stirring constantly. Remove from heat, and let stand 2 minutes. Stir in sour cream.

  3. Sprinkle cheese evenly over bean mixture; cover and let stand 3 minutes or until cheese melts. Sprinkle with cilantro, and serve warm with chips.

Oxmoor House Healthy Eating Collection