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Yummy Bean Dip

Yummy Bean Dip

38 Ratings
38 Ratings
Recipe Image
Deliciosa salsa de frijoles
Makes: 1 Serving
Total Cost: $$$$

Beans make delicious dips for delectable snacks and side dishes.

Ingredients

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

Directions

  1. Wash hands with soap and water.
  2. Place beans in a small, resealable plastic bag. Squeeze out extra air and seal. Mash beans with fingers.
  3. Add yogurt and salsa. Seal bag and mix with fingers.
  4. 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 52
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 154 mg
Carbohydrates 10 g
Dietary Fiber 3 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 3 g
Vitamin D 0 mcg
Calcium 39 mg
Iron 1 mg
Potassium 194 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 52
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 10 g
Dietary Fiber 3 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 3 g
Minerals
Calcium 39 mg
Potassium 194 mg
Sodium 154 mg
Copper 100 mcg
Iron 1 mg
Magnesium 21 mg
Phosphorus 63 mg
Selenium 2 mcg
Zinc 0 mg
Vitamins
Vitamin A 4 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0 mg
Vitamin C 2 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 2 mcg
Folate 16 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 0 mg
Choline 13 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

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

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