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Low Fat Spicy Bean Dip

Tasty, Quick And Easy Vegan Snack Food Recipe

Low Fat Spicy Bean Dip

Tasty vegan bean dip recipe, quick & easy to make, delicious served with warmed flour tortillas or your favorite tortilla chips or crackers.

Thank you kindly to our friend Carolyn for her variation on Zingy Bean Dip from Mollie Katzen's Moosewood Cookbook. Carolyn's version of this tasty snack food recipe is quicker and zingier!

4 servings

Total Prep & Cook Time: 20 Min

Nutrition Data Per Serving: 87 cal, 16g carbs, 0 g fat, 168 mg sodium, 5g fiber, 5g protein, low saturated fat & cholesterol, good source Vit. C, B6, Folate, Potassium, Manganese. Estimated glycemic load 6

Recipe Tips: Canned beans are fine in this recipe, although not quite as tasty as freshly cooked beans. To reduce sodium, drain and rinse canned beans well, and choose a low sodium brand of prepared salsa.

Ingredients:

  • 1 cup cooked pinto beans (1-15 ounce can)
  • 1 cup of your favorite hot salsa
  • 1 Tbsp fresh lime juice
  • 1 tsp gr. coriander
  • 2 tsp gr. cumin
  • Pinch of cayenne
  • Optional: salt to taste
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  • White or black pepper to taste
  • 1 Tbsp minced parsley or cilantro
  • Optional: 1 jalapeno pepper, seeded and minced

Directions:

  • Using a food processor or hand blender, blend the pinto beans until smooth
  • Add the salsa, lime juice, coriander, cumin, salt, cayenne, and pepper. Blend well
  • Place in bowl and garnish with parlsey
  • Serve with warmed flour tortillas or baked (not fried) tortilla chips for a low calorie, tasty snack
More bean cooking tips and directions

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