Chili Bean Dip
Download Handout Spanish Handout

Dried and canned beans are inexpensive sources of protein. By draining and rinsing canned beans you can reduce sodium content b up to 40%.

Chili Bean Dip
Yield: 4 servings

Ingredients:

  • 2 cups cooked dried beans or 1 (15 ounce) can pinto beans, drained and rinsed
  • 1 teaspoon chili powder
  • 2 Tablespoons onion, scrubbed with clean vegetable brush under running water and chopped
  • 1/2 cup Cheddar cheese, shredded

Directions:

  1. Wash hands with soap and water.
  2. In a medium bowl, mash beans.
  3. Add chili powder, onion, and cheese. Mix well.
  4. Serve warm with tortilla chips or serve cold with raw vegetables.

Nutrition Information:

  • Serving Size (1/4 of recipe):
  • Calories 150
  • Total Fat 6g
  • Saturated Fat 3g
  • Cholesterol 15mg
  • Sodium 410mg
  • Total Carbohydrates 17g
  • Fiber 5g
  • Total Sugars 1g
  • Protein 9g
  • Vitamin A 6%
  • Vitamin C 2%
  • Calcium 15%
  • Iron 10%

Tags: