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Yummy Bean Dip

Yummy Bean Dip

33 Ratings
33 Ratings
Recipe Image
Makes: 1 Serving
Total Cost: $$$$

Beans make delicious dips for delectable snacks and side dishes.

Ingredients

  • 1/3 cup beans, canned or cooked (pinto work great)
  • 1/3 tablespoon yogurt, non-fat plain (1 teaspoon)
  • 1 tablespoon salsa

Directions

1. Place beans in a small, resealable plastic bag. Sqeeze out extra air and seal. Mash beans with fingers.
2. Add yogurt and salsa. Seal bag and mix with fingers.
3. Open bag or cut off corner of bag and squeeze out dip.
 

Notes

Enjoy dip with your favorite veggies, corn chips, pita bread wedges, or whole-wheat crackers.
Canned pinto beans used for costing and nutrition analysis.

Source:

University of Wyoming, Cent$ible Nutrition Program.

Nutrition Information

Nutrients Amount
Total Calories 87
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 182 mg
Carbohydrates 16 g
Dietary Fiber 5 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 6 g
Vitamin D 0 mcg
Calcium 38 mg
Iron 1 mg
Potassium 287 mg
N/A - data is not available
Nutrients Amount
Total Calories 87
Total Fat 0 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 16 g
Dietary Fiber 5 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 6 g
Minerals
Calcium 38 mg
Potassium 287 mg
Sodium 182 mg
Copper 134 mcg
Iron 1 mg
Magnesium 31 mg
Phosphorus 95 mg
Selenium 4 mcg
Zinc 1 mg
Vitamins
Vitamin A 4 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0 mcg
Vitamin C 2 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 3 mcg
Folate 101 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 0 mg
Choline 22 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/2 cups
Protein Foods 1 1/2 ounces

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