Chili Bean Dip

 

Chili Bean Dip

University of Wisconsin Cooperative Extension Service
Having a healthy dip ready for a snack or party is a must. This chili bean dip is easy to make and is a quick dish that is guaranteed to please.
Prep Time 5 mins
Course Snack
Cuisine American, Mexican
Servings 15
Calories 35 kcal

Ingredients
  

  • 1 can (16 ounces) pinto beans
  • 2 tablespoons onion, finely chopped
  • 1 teaspoon chili powder
  • 1/2 cup shredded cheese

Instructions
 

  •  Wipe off the top of the bean can.  Drain beans in a colander and rinse under running water.  Drain.
  • Place beans in a medium bowl and mash with fork or potato masher.
  • Add the onion, chili powder and shredded cheese.
  • Serve warm or cold with raw vegetables or tortilla chips.

Notes

Smart Shopping Tips
  • When shopping for canned pinto beans, search for a low sodium variety. If low sodium beans are not available, drain and rinse canned beans to remove 40% of the sodium.
  • If purchasing dry beans, make sure to soak them in water the night before. Cook them for an hour before using them in the recipe.
  • Any variety of onions may be used in this recipe, but red onions are often used raw in salads as they tend to be sweeter and milder.
Cooking & Serving Tips:
  • Some great topping options include: fat-free sour cream or non-fat Greek yogurt, black olives, sliced green onions and cilantro.
  • If you are looking for a creamier dip, add a little bit of fat-free cream cheese.
  • To add some more flavor, stir in some some pico de gallo or a little bit of salsa.
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