Yummy Bean Dip

Name: Yummy Bean Dip
Yield: 1

35 Ratings

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

Wash hands with soap and water.
Place beans in a small, resealable plastic bag. Sqeeze out extra air and seal. Mash beans with fingers.
Add yogurt and salsa. Seal bag and mix with fingers.
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

Show Full Display Show Less

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