Healthy Bean Dip Recipe

About this dish:

  • This dip is perfect for your Super Bowl Sunday snacking. This low calorie, high protein snack only has 250 calories and 18g of protein per serving. This dish serves four people – so if you’re having a big party, make sure to double or triple the recipe as needed.

Ingredients you’ll need:

  • 1 Tbsp olive oil
  • 1 15 oz can of low sodium, or no salt added black beans, drained, rinsed.
  • ⅓ cup nonfat Greek yogurt, plain
  • ¾ cup shredded low-fat pepper jack or Monterey jack cheese
  • ½ tsp cumin
  • ½ tsp chili powder
  • ¼ tsp salt, (optional)
  • 1 Tbsp cilantro, minced (optional)

Recipe:

 

  • Preheat the oven to 425 degrees.
  • Add all of the ingredients (except the cheese) to a blender or food processor. Pulse until all ingredients are blended and smooth. You can add 1-2 tablespoons of water at a time if you need to thin it out.

o   If you don’t have a blender or food processor, you can mash the black beans well by hand and stir all ingredients together until smooth. Add 1-2 tablespoons of water as needed.   

  • Grease an 8 x 8 baking dish and pour dip into the pan. Sprinkle cheese over the top.
  • Bake for 12-15 minutes on the top rack until the cheese is light brown and bubbling.
  • Remove from the oven carefully and serve warm. You can sprinkle with more cilantro.

 

How to eat:

  • This dip is great when served alongside whole grain tortilla chips or veggies like peppers, carrots, or celery.

 

Substitutions:

  • The Greek yogurt and cheese can be substituted for non-dairy options, if preferred.
  • If you want to add some spice to your dip, you can add chopped jalapenos or even hot sauce while blending all ingredients.

 

 

 

Simple Succotash 

Southern succotash a southern dish made of corn, lima beans, okra, tomatoes, and bacon.

Preparation time: 10 minutes | Cook time: 10 minutes | Cost: $1.25Ingredients: 

  • 1 teaspoon oil 
  • ½ cup bell pepper, chopped 
  • ¼ cup onion, chopped • 1 cup canned corn, drained and rinsed 
  • 1 cup canned lima beans, drained and rinsed. 

Directions: 

  • ½ cup diced tomatoes • 1 tablespoon vinegar • 2 teaspoons garlic powder
  1. Heat oil in a skillet over medium-high heat. 2. Add peppers and onion. Cook for 3 minutes. 3. Add corn and lima beans. Stir to mix. Cook for 3 minutes. 
  2. Add tomatoes, vinegar and garlic powder. Cook for 3 minutes.  

Makes 4 servings. 

Try serving with a lean protein like chicken breast or fish.

 

 

 

Zucchini and Corn Skillet

Preparation time: 5 minutes | Cook time: 10 minutes | Cost: $2.75

Ingredients: 

  • 1 teaspoon oil 
  • 2 zucchinis, chopped • 2 cups fresh or frozen corn 
  • 1/2 teaspoon garlic powder 
  • 1/3 cup red onion, minced 

Directions: 

  • 2 tablespoons lemon juice 
  • 1/4 teaspoon salt • 1/4 teaspoon black pepper
  1. Heat oil in a skillet over medium-high heat. 2. Add zucchini. Cook for 5 minutes. 
  2. Add corn and garlic powder. Stir vegetables.  Cook for 3 minutes. 
  3. Remove skillet from the stove. 
  4. Add zucchini and corn to a large bowl. Add red onion, lemon juice, salt and black pepper. Mix and serve. 

Makes 4 servings. 

Don’t have lemons? 

Try using lime juice or 1 tablespoon vinegar.