DipNovember 05, 2013
Calories
272
Sodium
294mg
12% DV
Fat
10g
16% DV
Protein
14g
28% DV
Carbs
30g
10% DV
Fiber
7g
28% DV
Best Ever Bean Dip
27
This bean dip is absolutely delish and loaded with healthy beans and veggies!!
12
8 oz can black beans, drained and rinsed
8 oz can dark red kidney beans, drained and rinsed
8 oz can garbanzo beans, drained and rinsed
8 oz can whole kernel corn, drained and rinsed
1 onion, finely chopped
1 green pepper, finely chopped
1 tomato, finely chopped
1/2 cup jalapeƱo, finely chopped
2-3 garlic cloves, finely chopped
1 tsp garlic powder
1 tsp onion powder
1/2 tsp sea salt
1 tsp black pepper
1 tsp paprika
1 tsp cumin
1/4 cup light Italian dressing
1/4 cup coconut oil
1/4 cup red wine vinegar
8 oz can fat free refried beans
1/2 cup plain Greek yogurt
1 cup cheddar cheese, grated
Ground beef, cooked and crumbled(I used leftover meatloaf. See link below for recipe)
8 oz can dark red kidney beans, drained and rinsed
8 oz can garbanzo beans, drained and rinsed
8 oz can whole kernel corn, drained and rinsed
1 onion, finely chopped
1 green pepper, finely chopped
1 tomato, finely chopped
1/2 cup jalapeƱo, finely chopped
2-3 garlic cloves, finely chopped
1 tsp garlic powder
1 tsp onion powder
1/2 tsp sea salt
1 tsp black pepper
1 tsp paprika
1 tsp cumin
1/4 cup light Italian dressing
1/4 cup coconut oil
1/4 cup red wine vinegar
8 oz can fat free refried beans
1/2 cup plain Greek yogurt
1 cup cheddar cheese, grated
Ground beef, cooked and crumbled(I used leftover meatloaf. See link below for recipe)
-In large bowl, together all beans except refried beans.
-Add corn, spices, dressing, oil and vinegar. Mix well. Scoop out 1-2 cups of mixture. Refrigerate leftover mixture. Can use for salsa.
-Now spread refried beans in bottom of baking dish. Next layer with yogurt and spoon bean mixture over top.
-Crumble top with ground beef or use left over meat loaf. Use my mouth watering meatloaf recipe: http://myrecipemagic.com/recipe/recipedetail/mouthwatering-meatloaf
-Sprinkle cheese over meat.
-Bake at 350 degrees for 15-20 minutes.
-Enjoy!
Nutritions
Calories
272
Sodium
294mg
12% DV
Fat
10g
16% DV
Protein
14g
28% DV
Carbs
30g
10% DV
Fiber
7g
28% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat6g31%
Polysaturated Fat1g11%
Monosaturated Fat2g17%
Cholesterol22mg7%
Sodium294mg12%
Potassium605mg17%
Protein14g28%
% DAILY VALUE*
Total Carbohydrate
Fiber7g28%
Sugar4g9%
Vitamin A371IU7%
Vitamin B60.46mg23%
Vitamin C5mg9%
Calcium136mg13%
Iron2mg14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.