Bean Dip
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Ingredients
- 2 cups kidney beans, low-sodium canned
- 1 tablespoon vinegar
- 3/4 teaspoon chili powder
- 1/8 teaspoon ground cumin
- 2 tablespoons onion, finely chopped
- 1 cup cheddar cheese, low-fat, shredded
Instructions
- Wash hands with soap and water.
- Drain the kidney beans, but save the liquid in a small bowl
- Place the beans, vinegar, chili powder, and cumin in a blender. Blend until smooth. Add enough saved bean liquid to make the dip easy to spread.
- Stir in the chopped onion and grated cheese.
- Store in a tightly covered container and place in the fridge
- Serve with raw vegetable sticks or crackers.
Nutrition
| Calories | 103 |
|---|---|
| Protein | 8 g |
| Total Fat | 4 g |
| Saturated Fat | 2 g |
| Cholesterol | 11 mg |
| Sodium | 217 mg |
| Carbohydrates | 9 g |
| Dietary Fiber | 3 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: Pennsylvania Nutrition Education Network