Black Bean Dip with Mini Pepper Dunkers
Prep: 15 minutes
Cook: 4 minutes • Serves: 8
1 medium shallot, finely chopped
1 small jalapeño pepper, finely chopped
1 garlic clove, minced
1 can (15.5 ounces) black beans, drained and rinsed
2 tablespoons fresh lime juice
1 tablespoon coarsely chopped fresh cilantro plus additional for garnish
1/8 teaspoon salt
1 package (1 pound) mini sweet peppers, halved, seeded and stemmed
1.Heat large skillet over medium-high heat; spray with cooking spray. Add shallot and jalapeño; cook 3 minutes or until tender, stirring occasionally. Add garlic; cook 1 minute or until fragrant, stirring occasionally.
2. In food processor, purée beans, lime juice, cilantro, salt and shallot mixture on high until smooth. Makes about 1-1/2 cups.
3. Sprinkle dip with cilantro; serve with peppers.
Approximate nutritional values per serving (2-1/2 tablespoons dip, 4 peppers):
70 Calories, 0g Fat (0g Saturated), 0mg Cholesterol, 104mg Sodium,
13g Carbohydrates, 4g Fiber, 2g Sugars, 0g Added Sugars, 4g Protein
Dietitian’s Dish Tip(s):
> Planning to enjoy a variety of dips this season? Try these better-for-you swaps:
• Use bases like Greek yogurt, hummus or puréed beans to boost the protein, fiber and nutrients.
• Top dips with herbs, olives or avocados to add more nutrients and texture.
• Enjoy better-for-you dunkers like crisp vegetable sticks, radish rounds, baked tortilla chips or whole-grain crackers.
