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Black Bean Spread Recipe

Black Bean Spread Recipe

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Ingredients:

Serving

14 oz black beans (400 g)
2 garlic cloves, minced
4 tbsp hot salsa (60 ml, according to taste) or 1 medium salsa (60 ml, according to taste)
1/2 cup cottage cheese (125 ml)
1 tsp hot pepper sauce , opt (5 ml)
2 tsp ground cumin (10 ml)
1 tsp chopped fresh coriander (5 ml)
salt and pepper , to taste

Directions:

Drain the beans of their liquid and place them in a blender with all the other ingredients. Blend until smooth.
Pack into two airtight containers; each one should provide enough dip for six people. Refrigerate until required. On the trail, eat it on the first day unless you can keep it in a cooler.
Note: Or At Camp: Drain the beans and place in bowl with all the other ingredients. Use a fork, first to crush all ingredients and then to mix them into as smooth a paste as possible.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	252.44 Kcal (1057 kJ)
Calories from fat	13.82 Kcal
		% Daily Value*
Total Fat	1.54g	2%
Cholesterol	2.98mg	1%
Sodium	173.89mg	7%
Potassium	1063.19mg	23%
Total Carbs	43.4g	14%
Sugars	2.38g	10%
Dietary Fiber	11.01g	44%
Protein	17.05g	34%
Vitamin C	1.8mg	3%
Iron	3.9mg	21%
Calcium	109.8mg	11%

Amount Per 100 g
Calories	255.64 Kcal (1070 kJ)
Calories from fat	14 Kcal
		% Daily Value*
Total Fat	1.56g	2%
Cholesterol	3.01mg	1%
Sodium	176.1mg	7%
Potassium	1076.64mg	23%
Total Carbs	43.95g	14%
Sugars	2.41g	10%
Dietary Fiber	11.15g	44%
Protein	17.26g	34%
Vitamin C	1.8mg	3%
Iron	3.9mg	21%
Calcium	111.2mg	11%

* 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

4.4

Points
6

PointsPlus

Good Points

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

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