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Blender Bean Dip


  • 1 15.5-ounce can of beans (red kidney beans, navy beans, or black beans)

  • 1 14.5-ounce can of diced tomatoes, with chilies and spices added

  • 1 tbsp. powdered cumin

  • 1 tbsp. chili powder

  • ½ cup fresh cilantro


  1. Drain and rinse beans* and put into blender.

  2. Drain tomatoes and add to blender.

  3. Add cumin, chili powder, and cilantro. Blend to desired consistency.

  4. Refrigerate until ready to serve with baked corn chips or toasted whole wheat pita triangles. Makes about 2 cups of dip. 

Per Serving

Serves eight; serving size is ¼ cup. Each serving provides:

  • Calories                       80 g

  • Total fat                      0.5 g

  • Cholesterol                  0 mg

  • Sodium                        350 mg

  • Total carbohydrate      15 g

  • Dietary fiber                3 g

  • Sugars                         3 g

  • Protein                         5 g

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