Black Bean and Corn Dip
Black Bean and Corn Dip
(makes 3 cups)
Ingredients:
1 - 15 oz. can black beans, drained and rinsed or 2 cups black beans
cooked at home
2 cups cooked fresh, frozen or canned corn
2 green onions, sliced
1/2 cup plain nonfat yogurt
1/2 teaspoon thyme
1/2 teaspoon chili powder
Black pepper to taste
Directions:
1. Place all ingredients in a blender. Blend for about 20 seconds or
until all ingredients are smooth.
2. If the dip is too thick, stir in two tablespoons of yogurt.
TEXT VERSION OF NUTRITION FACTS:
Serving Size: 1/4 cup (69 g)
Servings Per Recipe: 12
Amount per serving
Calories 68
Calories from fat 3
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 77 mg
Total Carbohydrates 13 g
Dietary Fiber 3 g
Sugars 0 g
Protein 4 g
Vitamin A 0%
Vitamin C 4%
Calcium 4%
Iron 4%
Courtesy of
Metro KC
