Quick and Easy Bean Dip
Beans make delicious dips for delectable snacks and side dishes.
- Yield
- 1 Serving
- Serving size
- 1
- Rating
- 3.90 of 5 (40 ratings)
Food groups
- Vegetables: 1/2 cups
Ingredients
- 1/3 cup beans, low-sodium canned or cooked (pinto beans work great)
- 1/3 tablespoon yogurt, non-fat plain (1 teaspoon)
- 1 tablespoon salsa
Directions
- Wash hands with soap and water.
- Place beans in a small, resealable plastic bag.
- Squeeze out extra air and seal.
- Mash beans with fingers.
- Add yogurt and salsa.
- Seal bag and mix with fingers.
- Open bag or cut off corner of bag and squeeze out dip.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 70.32 |
| Total Fat | 0.47 g |
| Saturated Fat | 0.1 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0.1 mg |
| Carbohydrates | 12.97 g |
| Dietary Fiber | 3.81 g |
| Total Sugars | 1.52 g |
| Added Sugars included | 0 g |
| Protein | 4.04 g |
| Calcium | 49 mg |
| Potassium | 255 mg |
| Sodium | 185.97 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 28 mg |
| Phosphorus | 84 mg |
| Selenium | 3 mg |
| Zinc | 1 mg |
| Vitamin A | 4 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 2 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 3 mcg |
| Folate | 21 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0 mg |
| Niacin | 0 mg |
| Choline | 18 mg |
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Source
Recipe by: Originally named: Yummy Bean Dip Adapted from: University of Wyoming Extension — Cent$ible Nutrition Program
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/quick-easy-bean-dip. Federal works are public domain in the United States.