(Recipe) Jalapeño Black Bean Dip

This tasty dip has a bit of a kick! It’s best served warm with fresh vegetables and baked tortilla chips.

Ingredients

2 (15-ounce) cans black beans, rinsed and drained
¾ cup chopped onion
¾ cup chopped tomato
¾ cup pickled jalapeno slices (including some of the liquid)
¼ cup water
1 teaspoon ground cumin
½ teaspoon chili powder
2 cloves garlic, chopped

Optional Toppings

Crumbled Cotija cheese
Sliced green onions

Instructions

  1. In a medium saucepan, stir together beans, onions, tomatoes, jalapeños, water and seasonings.
  2. Cook over medium heat for 5 minutes or until very hot, then cover and simmer over medium-low heat for 10 minutes.
  3. Let cool slightly then pour into a blender, cover with a tight fitting lid and blend until almost smooth.
  4. Pour bean dip into a serving dish and top with cheese and green onions, if you like.
  5. Serve with cut fresh vegetables or baked chips*.

Makes 8 servings. ½ cup per serving | Prep time: 15 minutes | Cook time: 15 minutes

Tip:

The beans can be mashed with a potato masher if you don’t have a blender.

*For homemade baked chips, cut tortillas into wedges, spray on both sides with nonstick cooking spray. Bake in a single layer at 425°F for 10 to 12 minutes or until lightly browned and crisp.

Nutrition Information
(per serving)

Calories 150
Carbohydrate 24 g
Dietary Fiber 9 g
Protein 8 g
Total Fat 2 g
Saturated Fat 1 g
Trans Fat 0 g
Cholesterol Less than 5 mg
Sodium 590 mg

Source: California Champions for Change

Meet the Author

Carri LaPlant is a Health Promotion Program Coordinator servicing employer groups in the Sheboygan, greater Green Bay and Oshkosh / Fond du Lac markets.  Carri is based out of the Oshkosh Medical Center in Oshkosh, WI.

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The information presented in this site is intended for general information and educational purposes. It is not intended to replace the advice of your own physician. Contact your physician if you believe you have a health problem.

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