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Liz's Black Bean Dip Recipe

Looking for an easy Liz's Black Bean Dip recipe? Learn how to make Liz's Black Bean Dip using healthy ingredients.


Submitted by flowers4liz

Makes 10 servings



This black bean dip is absolutely fabulous! I took a recipe from Ellie Krieger and modified it a little bit to suit my families taste. Everyone who has tried it is absolutely astounded that this dip is so good and so healthy. Serve with Baked tortilla chips. So Good! Note: 1/4 serving

Recipe Ingredients for Liz's Black Bean Dip

1 tbsp olive oil
1/2 onion, diced
3 garlic cloves, minced
1 jalapeno pepper, minced
30 oz beans black
1/4 c lime juice, fresh
1/2 tsp cumin
1/4 tsp coriander
1/4 c cilantro, minced
2 tbsp water
1/8 tsp cayenne pepper
1/2 tsp salt
1/8 tsp pepper
1/4 c green onion, minced

Recipe Directions for Liz's Black Bean Dip

  1. Heat oil in skillet over medium heat. Add onion and saute until soft about 2-4 minutes. Add the jalapeno and garlic and cook for about 1-2 more minutes. Remove from heat.

  2. Meanwhile, drain and rinse the beans, add to food processor. Zest one lime and add to beans. Add the onion mixture and the rest of the ingredients. Process until desired consistency. I prefer it to be a little chunky.

  3. This was very good served with homemade baked tortilla chips. We cut up some corn tortillas into 8 wedges each. Sprayed with a little olive oil cooking spray and sprinkled on a little salt. Baked at 400 degrees F until golden, about 7-10 minutes.

  4. Absolutely the best bean dip ever!

Categories

Beans, Appetizers, Mexican

Nutrition Facts
Serving Size 106.7g
Amount Per Serving
Calories
66
Calories from Fat
13
% Daily Value*
Total Fat
1.4g
2%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
439mg
18%
Potassium
34mg
1%
Total Carbohydrates
13.1g
4%
Dietary Fiber
4.3g
17%
Sugars
1.1g
Protein
3.6g
Vitamin A 2% Vitamin C 9%
Calcium 5% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very high in dietary fiber
  • High in iron
  • High in vitamin C
  •   Bad points
  • Very high in sodium
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