Tex-Mex Black Bean Dip


1/2 cup onion, chopped

1/2 cup tomato, diced

1/4 cup cilantro, chopped

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

vegetable oil cooking spray

2 garlic cloves, minced (or 1/4 teaspoon garlic powder)

1/3 cup mild picante sauce or salsa

1/2 teaspoon ground cumin

1/2 teaspoon chili powder

1/4 cup Monterey Jack cheese, shredded

1 tablespoon lime juice (optional)

1 4-ounce can chopped green chilies (optional)

  1. Wash and prepare onion, tomato, and cilantro.
  2. Place beans in a bowl. Partially mash until chunky and set aside.
  3. Spray a non-stick frying pan with cooking spray. Add onion and garlic. Cook 4 minutes, or until tender.
  4. Add beans, tomato, salsa, cumin, and chili powder. Cook 5 minutes, then remove from heat.
  5. Add cheese and cilantro. Stir well.
  6. Stir in lime juice and green chilies, if desired.
  • Serve with fresh vegetables such as bell peppers, carrots, broccoli, celery, or any other vegetable you like.
  • Or serve with baked tortilla chips or whole-wheat crackers.
Nutrition Facts: 

Serving size:  1/2 cup

Calories: 100

Fruits and Vegetables: 1/3 cup

Fat: 2 g

Fiber: 5 g

Sodium: 320 mg


This material was developed by the UMass Extension Nutrition Education Program.

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