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Home > Recipes > Appetizers & Snacks > Black Bean Dip with Veggies

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Black Bean Dip with Veggies

Black Bean Dip with Veggies
Recipe Tip
Fiber Up with Beans
Black beans are loaded with fiber--the soluble kind that helps to lower blood cholesterol. Start slowly so you have time to get used to more fiber.
Serve With
Baked tortilla chips are a nice addition when you serve this dip—or go ahead and substitute them for the veggies if you like.

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Based on 2 ratings

In just minutes, whip up a tasty dip that's low on guilt and high on fiber. Fiber One® original bran cereal is the surprise ingredient. From eatbetteramerica.
Prep Time:15 min
Start to Finish:15 min
makes:9 servings (1/4 cup dip and 1/3 cup vegetables each)
1cup Fiber One® original bran cereal
1large tomato, chopped (1 cup)
1can (15 oz) Progresso® black beans, drained, rinsed
1/4cup water
2tablespoons lime juice
1/4cup chopped green onions (4 medium)
1small clove garlic, coarsely chopped
1/2teaspoon salt
1/2teaspoon ground cumin
1/2teaspoon chili powder
1/4to 1/2 teaspoon hot pepper sauce
2tablespoons chopped fresh cilantro
Additional chopped cilantro, if desired
3cups assorted cut-up fresh vegetables (such as baby carrots, bell pepper strips, cauliflower florets)
1.In food processor, process cereal until slightly crushed. Add 1/2 cup of the chopped tomato, the beans, water, lime juice, onions, garlic, salt, cumin, chili powder and hot pepper sauce to cereal. Cover; process until almost smooth.
2.In 1-quart microwavable serving bowl, place bean mixture. Microwave on High 2 to 3 minutes or until hot. Stir in the reserved tomato and 2 tablespoons cilantro. Sprinkle with additional cilantro. Serve with fresh vegetables for dipping.
High Altitude (3500-6500 ft): No change.
Nutritional Information
1 Serving: Calories 80 (Calories from Fat 5); Total Fat 1/2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 330mg; Total Carbohydrate 16g (Dietary Fiber 6g, Sugars 4g); Protein 3g Percent Daily Value*: Vitamin A 60%; Vitamin C 25%; Calcium 8%; Iron 20% Exchanges: 1 Starch; 0 Other Carbohydrate; 1/2 Vegetable Carbohydrate Choices: 1 
*Percent Daily Values are based on a 2,000 calorie diet.
 
1 Review

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Really Tasty!
This was a really dense dip, like the kind that sticks well to the veggies. I thought the fiber one was a nice addition. I would probably add some more heat and spices next time though since I thought it was a little bland. All six people that ate it enjoyed it. I used red pepper, broccoli, jicama, celery and carrots for dippers.
Posted at 8:50 AM on March 18 2008 by fiberaddict
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