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Spicy Black Bean Cilantro Dip

Note: If you try this recipe, get a grownup's help because it requires using a food processor.

Prep time: 8 minutes

What you need:

  • 15-ounce can unsalted, fat-free black beans, drained and rinsed
  • 1 clove garlic
  • 1 teaspoon lemon juice
  • 1/4 cup cilantro
  • 2 tablespoons olive oil
  • 1/4 cup water
  • 1/2 small jalapeño pepper (optional), ribs and seeds removed

Equipment and supplies:

  • Food processor or blender

What to do:

  1. Place beans, garlic, lemon juice, cilantro, olive oil, water, and jalapeño (if desired) into the bowl of a food processor or blender. Process until smooth, about 5 minutes, stopping halfway through to scrape down the sides.
  2. Serve with fresh cut-up vegetables — try carrots, broccoli, bell peppers, and celery — for dipping.

Nutritional analysis (per serving):

  • 140 calories
  • 6g protein
  • 7g fat
  • 1g sat. fat
  • 15g carbohydrate
  • 5g fiber
  • 0mg cholesterol
  • 15mg sodium
  • 0g sugars

Serves: 2–4

Serving size: 2 tablespoons

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Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

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