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Mexican bean dip

Use this dip as a filling for celery, as a dip with raw vegetables or as a sandwich spread along with lettuce, sliced tomato and cucumber inside pita pockets. Fresh or canned chilies (hot or mild) add even more flavor to this dip. For a party, sprinkle light shredded Cheddar cheese, sliced pitted black olives and finely diced tomato or red pepper over top.
Mexican bean dip
20 (2 cups) servings / 15 min 

Prep 15 min / Cook 0 min 

Ingredients
  • 1 can (398 mL/14 oz) refried, pinto or white kidney beans 
  • 75 mL (1⁄3 cup) low-fat plain yogurt 
  • 2 green onions, chopped 
  • 1 clove garlic, minced 
  • 5 mL (1 tsp) each ground cumin and chili powder, plus more to taste 
  • 25 mL (2 tbsp) chopped fresh coriander (cilantro) or parsley 
Directions 
  1. If using canned white kidney beans, drain well and rinse thoroughly under cold water. 
  2. In bowl, combine beans and the rest of the ingredients – yogurt, onions, garlic, spices and herbs – mash or use food processor. 
  3. Taste and add more cumin and chili powder if necessary, and coriander to taste. 
  4. Just before serving, sprinkle with chopped coriander. 

MAKE AHEAD: Cover and refrigerate for up to 2 days.

Nutritional info per serving (25 ml/2 tbsp)

  • Calories: 30 
  • Protein: 2 g 
  • Total fat: 0 g 
    • Saturated fat: 0 g 
    • Cholesterol: 2 mg 
  • Carbohydrate: 5 g 
    • Fibre: 2 g 
    • Sugars: 0 g
    • Added sugars: 0 g
  • Sodium: 85 mg 
  • Potassium: 95 mg

Recipe From Anne Lindsay’s Lighthearted at Home ©2010

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