Tangy bean dip

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 149.5
  • Total Fat: 4.1 g
  • Cholesterol: 0.5 mg
  • Sodium: 398.8 mg
  • Total Carbs: 19.4 g
  • Dietary Fiber: 6.0 g
  • Protein: 10.4 g

View full nutritional breakdown of Tangy bean dip calories by ingredient
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Quick and easy flavourful bean dip - a hit with dieters and non-dieters alike. Quick and easy flavourful bean dip - a hit with dieters and non-dieters alike.
Number of Servings: 8


    - 1 can Unico bean medley or similar mixed beans, rinsed and drained
    - 1 medium sized Haas avocado
    - 1/2 cup chopped red onion
    - 3 cloves garlic (vary according to personal preference)
    - 1 cups mild salsa
    - 2 dashes Tabasco sauce (or to taste)
    - 2 tbsp cumin
    - 1/4 cup fresh cilantro, washed, stems remove
    - 1/2 cup 0% fat greek yogourt
    - juice of 1 lime


Makes 8 generous servings of ~1/3 cup each.
Combine all ingredients in food processor and blend 1 minute or until consistency is uniform. If you don't have a food processor, use an immersion blender in short bursts to break up and mix dip.
Serve with tortilla chips and veggies (not included in nutritional analysis for this recipe) and garnish with cilantro.
If a richer, less tart version is desired, add 1/2 a cup of softened light cream cheese.
This recipe also makes a great sandwich spread if the salsa is drained of any excess liquid and the lime juice is halved or omitted, which gives the final product a thicker consistency.

Number of Servings: 8

Recipe submitted by SparkPeople user ERIKA05.

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