Amy's Black Bean Dip Recipe

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Ingredients:

Serving

28 oz goya black beans, undrained (large can)
3 garlic cloves, finely minced (teny tiny pieces)
1/2 onion, diced
canola oil, for sauteing

Directions:

Saute garlic and onion in 1/2-1 -inch canola oil. DO NOT BROWN, but let cook until soft 3-4 minutes.
Add undrained beans and cook on low while mashing.
Note: These beans do get thick-you can add a little water if you want a thinner dip.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	299.53 Kcal (1254 kJ)
Calories from fat	0.16 Kcal
		% Daily Value*
Total Fat	0.02g	0%
Sodium	84.3mg	4%
Potassium	23.28mg	0%
Total Carbs	97.68g	33%
Sugars	4.64g	19%
Dietary Fiber	62.92g	252%
Protein	37.82g	76%
Vitamin C	1.3mg	2%
Iron	12.6mg	70%
Calcium	172.9mg	17%

Amount Per 100 g
Calories	174.59 Kcal (731 kJ)
Calories from fat	0.09 Kcal
		% Daily Value*
Total Fat	0.01g	0%
Sodium	49.14mg	4%
Potassium	13.57mg	0%
Total Carbs	56.93g	33%
Sugars	2.7g	19%
Dietary Fiber	36.68g	252%
Protein	22.04g	76%
Vitamin C	0.8mg	2%
Iron	7.3mg	70%
Calcium	100.8mg	17%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

5.2

Points
9

PointsPlus

Good Points

fat free,
saturated fat free,
low sodium,
cholesterol free,
high fiber

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