Tuesday, August 30, 2011

Zesty Black Bean Dip

Tonight I hosted a small party and wanted some tasty appetizers to accommodate everyone around dinnertime. I decided to make my spicy black bean dip and make mini wraps with salsa and they were a hit.  This bean dip is full of fiber and veggies so even though you are snacking, you are getting wholesome nutrition and will feel satisfied.  This dip is a great filling for lettuce wraps or burritos as well as for veggies and baked tortilla chips!  Best of all... its cheap and easy to make!  No need to fuss with the expensive bean dips that are full of salt and preservatives when you can make it in 15 minutes at home.  All you need are a few ingredients and a blender or food processor and you are set!  

I made this dip with black beans, but you could use whatever you have on hand... be it white, pinto, or kidney beans.  (Blended kidney beans have the most wonderful purple hue for extra visual stimulation!)

Zesty Black Bean Dip 
Serves 16-20

1 can of low-sodium black beans
1 carrot
1 onion, chopped
1/2 cup green pepper
1 jalepeno, chopped
2 Tbsp lime juice
1 Tbsp garlic, chopped
1 tsp dried garlic
1 tsp cumin
1 tsp paprika
1/2 tsp chili powder

Blend all ingredients until smooth.

To make Black Bean Roll-up for appetizers: Spread 2 Tbsp of bean filling and 2 Tbsp salsa on a whole wheat tortilla and roll up.  Cut horizontally into 1.5 inch roll-ups and put a toothpick through the center.  

Nutrition Facts: 2 Tbsp of "dip"
20 calories, 4 g carbohydrates, 2 g protein, 0 g fat, 2 g fiber, 60 mg sodium


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