Black Bean Dip W/ Whole-Grain Baked Tortilla Chips Recipe

Name: Black Bean Dip W/ Whole-Grain Baked Tortilla Chips
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: canola oil cooking spray;; 1/4 C onion, diced;; 2 cloves garlic, minced;; 1 small tomato, seeded, chopped;; 1 T lime juice;; 3/4 C shredded, reduced fat cheddar cheese;; 1/4 t salt;; 1/4 C minced cilantro;; 1/4 t cumin;; 1/3 C water;; 12 whole grain flour tortillas

Servings: persons

canola oil cooking spray;
1/4 C onion, diced;
2 cloves garlic, minced;
1 small tomato, seeded, chopped;
1 T lime juice;
3/4 C shredded, reduced fat cheddar cheese;
1/4 t salt;
1/4 C minced cilantro;
1/4 t cumin;
1/3 C water;
12 whole grain flour tortillas

1
Spray large skillet with canola oil spray and place over medium-high heat. Add onions and garlic and saute until translucent and fragrant. Put onion mixture, beans, tomato, salt, cilantro, lime juice, and cumin in food processor. Process until smooth. Add enough water to make a fairly thin dip -- it makes the serving seem larger and it covers more chips. Serving size -- 2 T.
2
Nutrition information per serving: Calories -- 50; protein 4.5 g; sodium 254 mg; cholesterol 3.8 mg; carbohydrates 7 g.
3
To make tortilla chips, take multi-grain flour tortillas in the soft taco size. Moisten slightly with water, cut into 16 wedges each. Spread them out on a cookie sheet and sprinkle lightly with salt (approximately 1/4 t. salt per tortilla total). Bake at 500 degrees until crispy. Remove from cookie sheet and let cool on a rack. Serving size is 16 chips.
4
Nutrition information per serving: Calories 140; protein 5 g; sodium 460 mg; cholesterol 0 mg; fat 4 g; carbohydrates 23 g.
5
Carrots
6
Nutrition information per serving of 10: Calories 40; Protein 1 g; sodium 45 mg; fat 0 g; carbohydrates 9 g.
7
Grapes
8
Nutrition information:Calories 105; fat 0 g; carbohydrates 7 g (sorry don't know sodium and cholesterol -- I assume they are zero).

1318

kcal

Calories

Fat

237

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 11 ingredients. The key ingredients include: canola oil cooking spray;, 1/4 C onion, diced;, 2 cloves garlic, minced;, 1 small tomato, seeded, chopped;, and more.

Yes, Black Bean Dip W/ Whole-Grain Baked Tortilla Chips falls under the Snacks & Appetizers category and is a great choice for this type of meal.

Keep refrigerated in an airtight container and enjoy within 1–2 days for the best freshness. Best served cold — no reheating needed.

Black Bean Dip W/ Whole-Grain Baked Tortilla Chips

How did you like this recipe?

Frequently Asked Questions