Mexican · Lunch
Refried Bean Dip (Low-Calorie)
A lightened Mexican bean dip made from pinto beans simmered with onion, garlic, and cumin, mashed instead of fried in lard, then finished with melted reduced-fat cheese and lime. Served warm with baked tortilla chips and cilantro.
$2
10 minsPrep
15 minsCook
25 minsTotal
EasyLevel
Nutrition per serving
302Calories
14.2gProtein
6.8gFat
46.3gCarbs
3.4gSugar
12.8gFiber
438mgSodium
4mgChol
1.6gSat Fat
742mgPotassium
104mgCalcium
3.2mgIron
0mcgVitamin B12
8.1mgVitamin C
vegetarian
gluten-free
low-calorie
low-cholesterol
high-fiber
low-calorie
Instructions
1
Prep
Dice the onion and mince the garlic clove, then measure out the cumin, chili powder, and lime juice.
2
Sauté
Heat the olive oil in a small skillet over medium heat, add the onion and garlic, and cook for 3 minutes until translucent.
3
Simmer
Add the pinto beans, vegetable stock, cumin, chili powder, and salt, and simmer over medium-low heat for 6 minutes until the liquid absorbs.
4
Mash
Remove from heat and mash the bean mixture with a fork until mostly smooth, then stir in the lime juice and scatter the cheese over the top.
5
Plate
Spoon the warm bean dip into a small bowl, scatter cilantro over the top, and serve with baked tortilla chips for scooping.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz341g, cooked pinto beans
- 4 tbsp4 tbsp onion
- 2 clove2 clove garlic
- 1 tsp1 tsp cumin-ground
- 1/2 tsp1/2 tsp chili-powder
- 2 tsp2 tsp lime-juice
- 4 tbsp60ml low-sodium vegetable stock
- 2 tsp2 tsp olive oil
- 2 tbsp14g reduced-fat cheddar cheese
- 2 tbsp2 tbsp cilantro
- 2 oz56g baked corn tortilla chips
- 2 pinch2 pinch salt
