Yummy Bean Dip

33 Ratings

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

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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