This creamy bean dip is great for a party or picnic. Smoked paprika and ground chipotles add a robust, earthy flavor, but you can also use regular paprika and cayenne if you don't have the other spices on hand.
Nutrition per serving may change if servings are adjusted.
1 (15 ounce) can low-sodium black beans, rinsed
¼ cup low-fat plain Greek yogurt
2 teaspoons lime juice (from 1 lime)
½ teaspoon ground cumin
½ teaspoon dried oregano
½ teaspoon garlic powder
¼ teaspoon paprika, preferably smoked
¼ teaspoon salt
¼ teaspoon ground pepper
¼ teaspoon cayenne pepper or ground chipotle chile (optional)
2 teaspoons olive oil
¼ cup chopped fresh cilantro or scallions
¼ cup chopped onion
Place beans, yogurt, lime juice, cumin, oregano, garlic powder, paprika, salt and pepper in a food processor or blender. Process until well combined, about 20 seconds. For a spicier dip, add cayenne (or ground chipotle) to taste, up to ¼ teaspoon. Add oil, cilantro (or scallions) and onion. Pulse until well mixed, about 20 seconds. Transfer to a bowl to serve.
Tip: Serve this dip with sliced red bell peppers, sliced zucchini or whole-grain tortilla chips.
129 calories;3 g fat(0 g sat); 5 g fiber; 17 g carbohydrates; 7 g protein; 5 mcg folate; 1 mg cholesterol; 1 g sugars; 0 g added sugars; 168 IU vitamin A; 2 mg vitamin C; 75 mg calcium; 2 mg iron; 210 mg sodium; 281 mg potassium