Tex-Mex Black Bean Dip

Serves: 6

Fruits and Vegetables: ¼ cup per serving

Ingredients 

1 (15.5 oz) can black or navy beans, rinsed and drained

1 teaspoon vegetable or olive oil

1 small onion, chopped

2 garlic cloves, minced

1 medium tomato, diced 

⅓ cup mild picante sauce or salsa

½ teaspoon chili powder

½ teaspoon cumin, ground

¼ cup Monteray Jack cheese, reduced-fat, shredded

¼ cup fresh cilantro, chopped or 4 teaspoons dried

1 tablespoon fresh lime juice (optional)

1 (4 oz) can green chilies, diced (optional)

Directions

  • Wash and prepare fresh vegetables and herbs.
  • Place beans in a bowl and mash until chunky. Set aside.
  • Heat oil in a frying pan on medium heat. Add onion and garlic and cook until tender, about 4 minutes.
  • Add beans, tomatoes, salsa, chili powder, and cumin and cook for 5 more minutes.
  • Remove from heat, cool slightly and put in a serving bowl.
  • Stir in cheese, cilantro, lime juice, and green chilies.
  • Serve with fresh vegetables, whole-grain crackers, or baked tortilla chips.

Tips

  • Make a meal out of this recipe by serving with grilled chicken or in a burrito or quesadilla.
  • Try using a small can of drained diced tomatoes instead of fresh tomatoes.

Nutrition Facts

 Serving size: ½ cup; Calories: 100; Carbohydrates: 15 g; Fiber 1 g; Fat: 2 g; Saturated fat: 1 g; Sodium: 300 mg

This material is provided with funding from USDA’s SNAP and/or EFNEP programs. For more information about SNAP-Ed and EFNEP programs, visit ag.umass.edu/nutritionThe Center for Agriculture, Food and the Environment and UMass Extension are equal opportunity providers and employers, United States Department of Agriculture cooperating. Contact your local Extension office for information on disability accommodations. Contact the State Center Director’s Office if you have concerns related to discrimination at 413-545-4800, or see ag.umass.edu/civil-rights-information/civil-rights-information-resources