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Chili Bean Dip

Chili Bean Dip

164 Ratings
164 Ratings
Recipe Image
MyPlate Kitchen
Makes: 15 servings
Total Cost: $$$$

This dip goes great with baked  tortilla chips or raw vegetables at a party. You can experiment with the spices to get new flavors.

Ingredients

  • 1 can pinto beans (16 ounce, or 2 cups cooked dried beans)
  • 2 tablespoons onion (chopped)
  • 1 teaspoon chili powder
  • 1/2 cup cheese (shredded)

Directions

1. Mash beans in a bowl.

2. Add onion and chili powder and shredded cheese.

3. Serve warm or cold with raw vegetables or tortilla chips.

Notes

Learn more about onions.

Source: University of Wisconsin, Cooperative Extension Service, Healthy Snacks

Nutrition Information

Serving Size: 2 Tablespoons prepared dip, 1/15 of recipe (36g)
Nutrients Amount
Total Calories 45
Total Fat 1 g
Saturated Fat 1 g
Cholesterol 4 mg
Sodium 71 mg
Carbohydrates 6 g
Dietary Fiber 2 g
Total Sugars 0 g
Added Sugars included 0 g
Protein 3 g
Vitamin D 0 mcg
Calcium 38 mg
Iron 0 mg
Potassium 99 mg
N/A - data is not available
Nutrients Amount
Total Calories 45
Total Fat 1 g
Saturated Fat 1 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 4 mg
Carbohydrates 6 g
Dietary Fiber 2 g
Total Sugars 0 g
Added Sugars included 0 g
Protein 3 g
Minerals
Calcium 38 mg
Potassium 99 mg
Sodium 71 mg
Copper 48 mcg
Iron 0 mg
Magnesium 12 mg
Phosphorus 50 mg
Selenium 2 mcg
Zinc 0 mg
Vitamins
Vitamin A 13 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0 mcg
Vitamin C 0 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 1 mcg
Folate 36 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 0 mg
Choline 8 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/4 cups
Protein Foods 1/2 ounces

Write a review

I would reserve some, not all, of the canned bean juice to mash into the beans. Dip was crumbly and dry without it.
07/12/16
The clients were very thrilled with this recipe, and asked for a copy
01/28/13
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025