Tasty Low Fat Spicy Bean Dip

Quick And Easy Vegan Snack Food Bean Recipe

This tasty vegan bean dip is quick and easy to make and delicious served with warmed flour tortillas or your favorite tortilla chips or crackers.

Thank you kindly to our friend Carolyn for her variation on Zingy Bean Dip from Mollie Katzen's Moosewood Cookbook. Carolyn's version is quicker and zingier!

4 Servings: Canned beans are O.K. in this recipe, but not quite as tasty as freshly cooked beans. Be sure to drain and rinse canned beans well to avoid excess sodium. And choose a low sodium braind of prepared salsa.

Nutrition Data Per Serving: 87 calories, 16 g carbohydrate, 0 g fat, 183 mg sodium, 5 g dietary fiber, 5 g protein, 64% RDV Vit A. Estimated glycemic load: 6. Very low in saturated fat & cholesterol, good source of Vit. C, Vit. B6, Potassium & Manganese, very good source of dietary fiber & folate

Printable Recipe: Click the print button in your browser to print the recipe

Ingredients:

• 1 cup cooked pinto beans (1-15 ounce can)
• 1 cup of your favorite hot salsa
• 1 Tbsp fresh lime juice
• 1 tsp gr. coriander
• 2 tsp gr. cumin
• 1/4 tsp salt or to taste
• Pinch of cayenne

• White or black pepper to taste
• 1 Tbsp minced parsley or cilantro
• Optional: 1 jalapeno pepper, seeded and minced

Directions:

• Using a food processor or hand blender, blend the pinto beans until smooth

• Add the salsa, lime juice, coriander, cumin, salt, cayenne, and pepper. Blend well
• Place in bowl and garnish with parlsey
• Serve with warmed flour tortillas or baked (not fried) tortilla chips for a low calorie, tasty snack

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