Name: Cheesy Black Bean Dip
Total time: 25 min
Ingredients: 2 (15 ounce) cans no-salt-added black beans, rinsed; 1 cup roughly chopped onion; 2 serrano peppers, roughly chopped; 0.5 cup nonfat sour cream; 0.5 teaspoon ground cumin; 0.5 teaspoon dried oregano; 0.5 teaspoon salt; 0.5 cup shredded pepper Jack cheese; 2 tablespoons finely chopped fresh cilantro

Cheesy Black Bean Dip

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Impress your guests with this irresistibly cheesy dip that requires minimal effort in the kitchen. Serrano pepper adds a pleasant kick of heat, while sour cream makes things extra creamy. Serve with fresh veggies or tortilla chips for scooping.

Wendy Lopez

Published on August 3, 2022

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Cheesy Black Bean Dip — Photo: Ali Redmond

Active Time:

10 mins

Total Time:

25 mins

Servings:

Nutrition Profile:

Diabetes Appropriate Egg Free Gluten-Free Heart Healthy Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

Ingredients

2 (15 ounce) cans no-salt-added black beans, rinsed
1 cup roughly chopped onion
2 serrano peppers, roughly chopped
½ cup nonfat sour cream
½ teaspoon ground cumin
½ teaspoon dried oregano
½ teaspoon salt
½ cup shredded pepper Jack cheese
2 tablespoons finely chopped fresh cilantro

Directions

Preheat oven to 400°F.
Combine beans, onion, serranos, sour cream, cumin, oregano and salt in a small food processor; process until creamy and smooth, 20 to 30 seconds. Transfer the mixture to a 8-inch-square ceramic baking dish and top with cheese. Bake until the cheese is bubbling and melted, about 20 minutes. Sprinkle with cilantro.

Nutrition Facts (per serving)

67	Calories
2g	Fat
9g	Carbs
4g	Protein

Nutrition Facts
Servings Per Recipe 16
Calories 67
% Daily Value *
Total Carbohydrate 9g	3%
Dietary Fiber 3g	11%
Total Sugars 1g
Protein 4g	8%
Total Fat 2g	3%
Saturated Fat 1g	5%
Cholesterol 4mg	1%
Vitamin A 122IU	2%
Vitamin C 1mg	1%
Folate 2mcg	1%
Vitamin K 1mcg	1%
Sodium 109mg	5%
Calcium 63mg	5%
Iron 1mg	6%
Magnesium 24mg	6%
Potassium 141mg	3%
Zinc 1mg	9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.