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Blender Bean Dip



  • 1 (15.5-ounce) can no-salt-added beans (red kidney beans, navy beans, or black beans)

  • 1 (14.5-ounce) can diced tomatoes, with chilies and spices added

  • 1 tbsp powdered cumin

  • 1 tbsp chili powder

  • 1/2 cup fresh cilantro


Drain and rinse beans and put into blender. Drain tomatoes and add to blender. Add cumin, chili powder, and cilantro. Blend to desired consistency. Refrigerate until ready to serve with baked corn chips.

Makes 2 cups

Each 1/2-cup serving contains about 125 calories, 7 g protein, 1 g fat, 0 mg cholesterol, 22 g carbohydrates, 7 g fiber, and 381 mg sodium.

To make this recipe gluten-free, use only spices that are gluten-free. Read food labels carefully and contact the company if you have any questions.

Online Medical Reviewer: Brittany Poulson MDA RDN CD CDE
Online Medical Reviewer: Jessica Gotwals RN BSN MPH
Online Medical Reviewer: Robert Hurd MD
Date Last Reviewed: 1/1/2023
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