Health Library Content

Blender Bean Dip

(Gluten-Free)

Ingredients

  • 1 15.5-ounce can beans (red kidney beans, navy beans, or black beans)

  • 1 14.5-ounce can diced tomatoes, with chilies and spices added

  • 1 tablespoon powdered cumin

  • 1 tablespoon chili powder

  • 1/2 cup fresh cilantro

Directions

Drain and rinse beans and put into blender. Drain tomatoes and add to blender. Add cumin, chili powder, and cilantro. Blend to desired consistency. Refrigerate until ready to serve with baked corn chips or toasted whole-wheat pita triangles.

Makes 2 cups

Each 1/2-cup serving contains about 56 calories, 3 g protein, less than 1 g fat, 0 mg cholesterol, 10 g carbohydrates, 4 g fiber, and 492 mg sodium.

To make this recipe gluten free, use only spices that are gluten free. Read food labels carefully and contact the company if you have any questions.

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