GLUTEN FREE
Easy Black Bean Dip
SERVINGS: 4
INGREDIENTS
+ 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
DIRECTIONS
+ 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 1/4 teaspoon. Add oil, cilantro (or scallions) and onion. Pulse until well mixed, about 20 seconds. Transfer to a bowl to serve.
NUTRITION: 129 Calories, 3g Fat, 17g Carbs, 5g Fiber, 7g Protein