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A creamy black bean spread. Wonderful for dipping vegetables in, or spreading on sandwiches. Preparation Time: 5 minutes. This recipe is from The WEBB Cooks, articles and recipes by Robyn Webb, courtesy of the American Diabetes Association.
Ingredients
- 1 ½ cups cooked black beans
- 3 tablespoons hot salsa
- 2 green onions, chopped
- 2 cloves garlic, minced
- ½ cup low-fat cottage cheese
- 1 teaspoon hot pepper sauce
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander seed
- salt and pepper to taste
Directions
Step 1
Combine black beans, salsa, green onions, garlic, cottage cheese, hot pepper sauce, cumin, coriander, salt and pepper in an electric blender and blend until smooth. Add a little water, if necessary, to blend mixture thoroughly.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 12 | |
| Calories 96 | |
| % Daily Value * | |
| Total Fat1g | 1% |
| Saturated Fat0g | 1% |
| Cholesterol1mg | 0% |
| Sodium67mg | 3% |
| Total Carbohydrate16g | 6% |
| Dietary Fiber4g | 14% |
| Total Sugars1g | |
| Protein7g | |
| Vitamin C1mg | 4% |
| Calcium45mg | 3% |
| Iron2mg | 8% |
| Potassium396mg | 8% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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