Black Bean Dip with Corn and Basil

Black Bean Dip with Corn and Basil

Makes 6 1/4-cup servings

Cumin, corn and basil add flavor to this low fat, high fiber dip. Serve with corn chips or rolled up in hot corn tortillas.

Ingredients: 
  • 1 cup frozen corn kernels
  • 1 teaspoon extra virgin olive oil
  • 1 1/2 cup cooked black beans, drained
  • 2 tablespoons salsa
  • 2 tablespoons water or enough for blending
  • 1 tablespoon lime juice
  • 1/2 teaspoon red chili pepper sauce (like Tabasco)
  • 1/4 teaspoon ground cumin
  • 1/2 teaspoon sea salt
  • 2 tablespoons slivered fresh basil leaves, packed
  • 1/4 cup diced red pepper for garnish
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Method: 

Saute corn in olive oil for 5 minutes, stirring often, until corn is slightly browned. Remove from heat and set aside.

Purée black beans in a food processor along with salsa, water, lime juice, red chili pepper sauce and cumin, adding only enough water to make the desired consistency. Add salt.

Remove to a bowl and stir in corn and basil. Garnish with red pepper.

Nutritional Info: 
Per Serving:100 calories (10 from fat), 1.5g total fat, 0g saturated fat, 0mg cholesterol, 480mg sodium, 19g carbohydrate (5g dietary fiber, 2g sugar), 5g protein
Special Diets: 

Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.

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