Black Bean Dip

Preparation:  5 min. Cooking: 0 min. Total: 5 min.
Recipe photo
  • 2 cans (15 oz) black beans , drained and rinsed
  • 1/2 small red onions , finely chopped
  • 1/2 medium tomatoes , finely chopped
  • 1/2 Cup chopped fresh cilantro (packed)
  • 3 tsp minced garlic
  • 1 pickled jalapeno peppers , seeded and finely chopped (optional)
  • 3/4 tsp ground cumin
  • 2 Tbsp extra virgin olive oil
  • 3 tsp lemon juice
  • pinch adobo seasoning
In a blender or food processor, combine beans, onions, tomatoes, cilantro, garlic, jalapeƱ (if desired), cumin, olive oil and lemon juice. Puree until smooth, about 2 minutes; season with adobo. Transfer bean dip to bowl; season with Adobo, to taste. Serve with vegetables.
Calories
130 Cal
Fat
3.8 g
Carbs
19 g
Protein
6.7 g
Fiber
7.6 g
Sugar
0.5 g
Cholesterol
0 mg
Sodium
460 mg


Nutrients

Fiber     7.6 g
Fat     3.8 g
Sugar     0.5 g
Carbs     19 g
Protein     6.7 g
Calories     130 Cal

Fats

Fat, Poly     0.5 g
Fat, Mono     2.6 g
Fat, Sat     0.6 g
Fat, Trans     0 g
Fat, Percent     26 %

Vitamins

Vitamin, K     6.2 mcg     5.1 %
Vitamin, A     190 IU     6.2 %
Vitamin, B12     0 mcg     0 %
Niacin     0.8 mg     4.7 %
Riboflavin     0.1 mg     10 %
Vitamin, C     5.8 mg     6.5 %
Vitamin, D     0 IU     0 %
Vitamin, B6     0.1 mg     5.7 %
Vitamin, E     0.6 mg     3.9 %
Panto, Acid     0.2 mg     4.6 %
Choline     1.3 mg     0.2 %
Thiamin     0.2 mg     13 %

Minerals

Calcium     44 mcg     4.4 %
Phosphorus     120 mg     17 %
Magnesium     40 mg     9.6 %
Copper     0.2 mcg     25 %
Fluoride     0.2 mcg     4.4 %
Zinc     0.6 mg     5.7 %
Cholesterol     0 mg     0.2 %
Sodium     460 mg     30 %
Selenium     1.6 mcg     2.9 %
Manganese     0.3 mg     4.2 %
Potassium     370 mg     7.9 %
Iron     2.3 mg     29 %