Black Bean Dip, Cheddar, Tomato Dip

Ingredients: Makes 7 servings


3 oz Black Beans, dry
1/4 tsp Salt
2 tbsp Jalapeno Peppers, diced
3 tbsp Salsa
1/2 tsp Cumin
1 tsp Red Chili Pepper Flakes
1/2 tsp Chili Powder
3 tbsp Reduced Fat Cheddar Cheese, shredded
1/3 cup Tomatoes, canned, diced
1/3 cup Corn Kernels
3 tbsp Reduced Fat Cheddar Cheese, shredded
1/3 cup Cherry Tomatoes, halved
1 tsp Scallions, chopped
1 tsp Cilantro, chopped
1 tsp Lime Juice


  1. Soak beans overnight. Cover beans in a pot with water and bring up to a simmer. Cook until tender. Drain.
  2. In a food processor, combine HALF of the cooked beans, salt, jalapenos, salsa, cumin, red pepper flakes, chili powder and cheddar. Process until smooth.
  3. Stir remaining cooked whole beans, diced tomatoes and corn into pureed bean mixture.
  4. Place mixture in a baking dish and top with cheddar cheese. Bake in a 350°F degree oven until heated through and cheese is melted, about 15-20 minutes.
  5. In a bowl, toss together tomatoes, green onion, cilantro, and lime juice. Just before serving top bean dip with tomato salad.

Dietitian Note: Pair with vegetable crudité

Serving Size: 
Service size: 1/4 cup

Nutritional Information:
Cal: 75, Total Fat: 2g, Sat Fat: 1g, Sodium: 165mg, Carbs: 11g, Protein: 3g, Sugar: 2g, Fiber: 3g

Recipe Source:
Recipe provided by FLIK Hospitality Group leaving site icon