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Zesty Mexican Bean Dip

Beans are a vegetable and an excellent source of protein. They’re also rich in fiber, potassium, folate, and magnesium. Take this dip to a potluck or make it for a weekday snack. You’ll love the festive flavors!

Makes 8 servings. Total preparation time: 15 minutes.


1. In a blender or food processer, add beans, green chiles, spices, olive oil, water, Tabasco sauce and salt. Transfer into oven-proof bowl and garnish with rice cheese, onions and olives.

2. Warm in microwave for 2 minutes or back at 375 degrees for 10 minutes. Serve with organic baked corn tortilla chips.

Per serving: 86 calories, 5g total fat, 1g saturated fat, 0mg cholesterol, 241mg sodium, 215mg potassium, 8g total carbohydrate, 3g dietary fiber, 3g protein


1 15-ounce can vegetarian fat-free refried or black beans

1 4-ounce can green chiles, diced
1 tablespoon Mexican spice blend, or 1⁄2 teaspoon garlic powder, 1⁄2 teaspoon cumin and 1 teaspoon chili powder
2 tablespoons olive oil
2 tablespoons water
1 teaspoon Tabasco sauce
1⁄2 teaspoon salt
1⁄4 cup shredded non-dairy rice cheese for garnish
2 green onions, sliced, for garnish
1⁄4 cup sliced olives for garnish