Chili Bean Dip

Chili Bean Dip

166 Ratings

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:

Healthy Snacks
University of Wisconsin Cooperative Extension Service

Nutrition Information

Serving Size: 2 Tablespoons prepared dip, 1/15 of recipe (36g)

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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

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

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025