Lime 'n' Honey Black Bean Dip

Janice Newell Bissex M.S., R.D., and Liz Weiss, M.S., R.D., photo by Colin Cooke

Lime and honey black bean dip
cover of the KIWI Fall 2022 issue

Ingredients


Makes 7 servings

15-ounce can black beans, drained and rinsed

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

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.

Directions

In a food-processor bowl, add beans, salsa, sour cream, lime juice, honey, cumin, chili powder, and garlic powder. Blend until smooth and creamy.

Serve with baked tortilla chips or sliced vegetables.

Per Serving:


Calories: 60

Carbohydrates: 13 g

Fat: 0.5 g

Protein: 3 g

Fiber: 3 g

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