Cuban Black Bean Dip - 3 pts

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Cuban Black Bean Dip - 3 pts

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories : LowCal (less than 300) LowFat (less than 5%)

Quick Vegan

WW

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup dried black beans -- (or - 16 oz. can of black beans,

rinsed and drained)

2 tablespoons chopped red onion -- or shallot

2 tablespoons balsamic vinegar -- or apple cider

1 tablespoon fresh orange juice -- or lime juice

1 medium clove garlic -- crushed, or more to taste

salt and pepper to taste

 

Soak the beans in water overnight; drain, and cook in 4 cups of water for about

1-1/2 hours or until tender. Drain again.

 

In a blender or food processor, combine beans, 1 Tbsp. chopped onions, vinegar,

O.J., and garlic; blend until smooth. Season with salt and pepper, mix in

remaining onions, and place in serving bowl.

 

Serves 4

 

 

ChupaNote: using canned beans make this a 'Quick' recipe. This could use a good

shot of pepper sauce to make it 'Spicy'. I used 1 T. of prepared roasted minced

garlic, 1 t. red pepper flakes.

 

Description:

" 3 pts "

Source:

" Unknown "

S(Formatted by Chupa Babi):

" 05.21.05 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 171 Calories; 1g Fat (3.6% calories from

fat); 11g Protein; 32g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 3mg

Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit.

 

NOTES : Serve this low-fat pate with toasted pita triangles and sliced veggies.

The dip can be stored in the refrigerator for a couple of days.

 

Nutr. Assoc. : 0 20133 0 0 0 0

 

 

 

 

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