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Black Bean Dip with Veggies

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  • Prep 15 min
  • Total 15 min
  • Ingredients 14
  • Servings 9
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In just minutes, whip up a tasty dip that's low on guilt and high in flavor. Fiber One™ original bran cereal is the surprise ingredient.
by Qué Rica Vida Cocina
Updated Sep 20, 2016
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Ingredients

  • 1 cup Fiber One™ original bran cereal
  • 1 large tomato, chopped (1 cup)
  • 1 can (15 oz) Progresso™ black beans, drained, rinsed
  • 1/4 cup water
  • 2 tablespoons lime juice
  • 1/4 cup chopped green onions (4 medium)
  • 1 small clove garlic, coarsely chopped
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 1/4 to 1/2 teaspoon hot pepper sauce
  • 2 tablespoons chopped fresh cilantro
  • Additional chopped cilantro, if desired
  • 3 cups assorted cut-up fresh vegetables (such as baby carrots, bell pepper strips, cauliflower florets)

Directions

  • 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.

Expert Tips

  • tip 1
    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.
  • tip 2
    Baked tortilla chips are a nice addition when you serve this dip—or go ahead and substitute them for the veggies if you like.

Nutrition Information

80 Calories, 1/2g Total Fat, 3g Protein, 16g Total Carbohydrate, 4g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
80
Calories from Fat
5
Total Fat
1/2g
1%
Saturated Fat
0g
0%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
330mg
14%
Potassium
640mg
18%
Total Carbohydrate
16g
5%
Dietary Fiber
6g
25%
Sugars
4g
Protein
3g
% Daily Value*:
Vitamin A
60%
60%
Vitamin C
25%
25%
Calcium
8%
8%
Iron
20%
20%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

  • In just minutes, whip up a tasty dip that's low on guilt and high in flavor. Fiber One™ original bran cereal is the surprise ingredient.
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