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Black Bean Dip with Corn and Basil
Makes 6 1/4-cup servings
Time 15 min
Cumin, corn and basil add flavor to this low fat, high fiber dip. Serve with corn chips or rolled up in hot corn tortillas.
Special Diets:
Ingredients
- 1 cup frozen corn kernels
- 1 teaspoon extra-virgin olive oil
- 1 1/2 cup cooked black beans, drained
- 2 tablespoons salsa
- 1 tablespoon lime juice
- 1/2 teaspoon hot sauce
- 1/4 teaspoon ground cumin
- 1/2 teaspoon fine sea salt
- 2 tablespoons sliced fresh basil leaves, packed
- 1/4 cup diced red pepper for garnish
Method
Heat olive oil in a medium skillet over medium heat.
Cook the corn, stirring often, until it is lightly browned, about 5 minutes.
Remove from heat and set aside.
Purée black beans in a food processor along with salsa, 2 tablespoons water, lime juice, hot sauce and cumin.
Add more water as needed until it reaches the desired consistency.
Add salt.
Transfer 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 carbohydrates (5g dietary fiber, 2g sugar), 5g protein.
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.
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Ingredients
- 1 cup frozen corn kernels
- 1 teaspoon extra-virgin olive oil
- 1 1/2 cup cooked black beans, drained
- 2 tablespoons salsa
- 1 tablespoon lime juice
- 1/2 teaspoon hot sauce
- 1/4 teaspoon ground cumin
- 1/2 teaspoon fine sea salt
- 2 tablespoons sliced fresh basil leaves, packed
- 1/4 cup diced red pepper for garnish