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KIWI magazine

Beans are one of nature's most antioxidant-rich foods. Like chickpeas, peanuts, and lentils, black beans are classified as a legume. They are also considered a vegetable because of their fiber, folate, and potassium content—great news for kids who shun green veggies. Half a cup of cooked beans counts as one serving of vegetables.


  • 15-ounce can black beans, drained and rinsed
  • 1/3 cup salsa
  • 1/4 cup light sour cream
  • 2 tablespoon lime juice (juice of 1 lime)
  • 1 teaspoon honey
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon garlic powder


  1. In a food-processor bowl, add beans, salsa, sour cream, lime juice, honey, cumin, chili powder, and garlic powder. Blend until smooth and creamy.
  2. Serve with baked tortilla chips or sliced vegetables.
Serves 7

Per 1/4-cup serving: calories 60, fat 0.5g (0g saturated), protein, 3g, carbohydrates 13g, dietary fiber 3g

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