Ingredients
1 can black beans
low-sodium (15 ounce
drained and rinsed)
1/4 teaspoon onion powder
1/4 teaspoon dried oregano
1/8 teaspoon garlic powder
1/8 teaspoon cayenne pepper
1/2 cup salsa (thick and chunky)
1/2 cup sour cream (light)
1/4 cup green onion (chopped)
2 ounces cheddar cheese
reduced fat (grated)
Steps
Wash hands with soap and water.
Mash beans and mix with onion powder, dried oregano, garlic powder, and cayenne pepper. Spread on a serving dish.
Top with salsa, sour cream, green onions, and grated cheese.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 47 |
| Total Fat | 2 g |
| Saturated Fat | 1 g |
| Cholesterol | 5 mg |
| Sodium | 102 mg |
| Carbohydrates | 5 g |
| Dietary Fiber | 2 g |
| Total Sugars | 0 g |
| Added Sugars included | 0 g |
| Protein | 3 g |
| Vitamin D | 0 mcg |
| Calcium | 55 mg |
| Iron | 1 mg |
| Potassium | 119 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Layered Black Bean Dip. Recipe source: Good Food Cookbook Cornell Cooperative Extension of Onondaga County. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.