Food & Health

5-Minute Black Bean Dip

Serving Size: 1/3 cup
Makes: 2 cups (6 servings)

Source of: Niacin, Potassium, Zinc
Good Source of: Thiamin, Iron
Excellent Source of: Fiber, Folate
Vegetarian
Gluten-Free

Ingredients

1-540 ml can
black beans, rinsed and drained
1-19 fl.oz can
125 ml
fat-free ranch dressing
1/2 cup
2
cloves garlic
2
2 ml
ground cumin
1/2 tsp


Directions

PLACE all ingredients into food processor or blender.

BLEND, adding water if necessary, to desired consistency.

Nutrition Facts

Based on a serving of 1/3 cup

Energy: 143.7 calories
Protein: 7.7 g
Fat: 1 g
Saturated Fat: 0.23 g
Cholesterol: 1.73 mg
Carbohydrates: 27.1 g
9%
Fibre: 6 g
24%
Sodium: 187.5 mg
8%
Potassium: 336 mg
Vitamin C: 0.32 mg
1%
Folate: 128.2 mcg
58%
Calcium: 38.7 mg
4%
Iron: 2.2 mg
12%
Calories from Fat:
6.3%





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