Black Bean Dip - 34.2g Carbs, 8.4g Fiber, 1.2g Sugar
From: www.texascooking.com
Cookbook Category: Appetizers
Keep party appetizers simple and easy. Black bean dip is a great comfort
food. The vinegar and spices make this bean dip extraordinarily good,
and the flavor seems to take people pleasantly by surprise.
From David Bulla's article on party appetizers.
1 (15oz can) Black Beans
4 cloves Garlic, minced or pressed
1 tsp Ground cumin or to taste
2 tsp Chili powder
1/4 cup Balsamic Vinegar
Salt and Pepper to taste
Simply put all the ingredients in a food processor and process until
smooth. Some canned beans have more liquid than others, so you may have
to add more vinegar to make the consistency right, but don't use more
than cup vinegar.
Serve as a dip for veggies, corn or flour tortilla chips, pita chips,
etc. Use as a second or third dip so that those people afraid of beans
will have alternatives for their veggies. Ranch or spinach dips always
seem to be popular.
Nutrition From: www.caloriecount.about.com
Makes: 2 cups
Servings: 8
Serving Size: 63 g
Nutrition per Serving:
188 Calories, 8 Calories from Fat, 0.9g Total Fat, 0g Trans Fat,
0mg Cholesterol, 10mg Sodium, 34.2g Total Carbs, 8.4g Dietary Fiber,
1.2g Sugars, 11.7g Protein
Vitamin A 4% - Vitamin C 2% - Calcium 7% - Iron 17%
Nutrition Grade: A
Good points:
Very low in saturated fat
No cholesterol
Very low in sodium
Low in sugar
High in dietary fiber
High in manganese
High in magnesium
High in phosphorus
High in potassium
High in thiamin
