Black Bean Dip with Veggies

Name: Black Bean Dip with Veggies
Prep time: 15 min
Total time: 15 min
Yield: 9
Ingredients: 1 cup Fiber One™ original bran cereal; 1 large tomato, chopped (1 cup); 1 can (15 oz) Progresso™ black beans, drained, rinsed; 1/4 cup water; 2 tablespoons lime juice; 1/4 cup chopped green onions (4 medium); 1 small clove garlic, coarsely chopped; 1/2 teaspoon salt; 1/2 teaspoon ground cumin; 1/2 teaspoon chili powder; 1/4 to 1/2 teaspoon hot pepper sauce; 2 tablespoons chopped fresh cilantro; Additional chopped cilantro, if desired; 3 cups assorted cut-up fresh vegetables (such as baby carrots, bell pepper strips, cauliflower florets)

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Prep 15 min
Total 15 min
Ingredients 14
Servings 9

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In just minutes, whip up a tasty dip that's low on guilt and high in flavor. Fiber One™ original bran cereal is the surprise ingredient.

Ingredients

1 cup Fiber One™ original bran cereal
1 large tomato, chopped (1 cup)
1 can (15 oz) Progresso™ black beans, drained, rinsed
1/4 cup water
2 tablespoons lime juice
1/4 cup chopped green onions (4 medium)
1 small clove garlic, coarsely chopped
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 to 1/2 teaspoon hot pepper sauce
2 tablespoons chopped fresh cilantro
Additional chopped cilantro, if desired
3 cups assorted cut-up fresh vegetables (such as baby carrots, bell pepper strips, cauliflower florets)

Directions

1

In food processor, process cereal until slightly crushed. Add 1/2 cup of the chopped tomato, the beans, water, lime juice, onions, garlic, salt, cumin, chili powder and hot pepper sauce to cereal. Cover; process until almost smooth.
2

In 1-quart microwavable serving bowl, place bean mixture. Microwave on High 2 to 3 minutes or until hot. Stir in the reserved tomato and 2 tablespoons cilantro. Sprinkle with additional cilantro. Serve with fresh vegetables for dipping.

Expert Tips

tip 1
Black beans are loaded with fiber--the soluble kind that helps to lower blood cholesterol. Start slowly so you have time to get used to more fiber.
tip 2
Baked tortilla chips are a nice addition when you serve this dip—or go ahead and substitute them for the veggies if you like.

Nutrition Information

80 Calories, 1/2g Total Fat, 3g Protein, 16g Total Carbohydrate, 4g Sugars

Nutrition Facts

Serving Size: 1 Serving

Calories: 80

Calories from Fat: 5

Total Fat: 1/2g; 1%

Saturated Fat: 0g; 0%

Trans Fat: 0g

Cholesterol: 0mg; 0%

Sodium: 330mg; 14%

Potassium: 640mg; 18%

Total Carbohydrate: 16g; 5%

Dietary Fiber: 6g; 25%

Sugars: 4g

Protein: 3g

% Daily Value*:

Vitamin A: 60%; 60%

Vitamin C: 25%; 25%

Calcium: 8%; 8%

Iron: 20%; 20%

Exchanges:

1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choice

*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

In just minutes, whip up a tasty dip that's low on guilt and high in flavor. Fiber One™ original bran cereal is the surprise ingredient.