CATEGORIES
Healthy

Low-Fat Bean Dip

Prep:
20 m
Cook:
20 m
Ready in:
40 m
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Healthy: Low-Fat Bean Dip
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INGREDIENTS
Servings: 6
Extra virgin olive oil
1 tsp
1 medium onion, diced
Garlic
3 cloves, chopped
Frozen corn
2 cups
Chopped tomatoes
1 32 oz can, drained, small chopped
Chili powder
1 tbsp
Cumin
2 tsps
Coriander
1 tsp
Brown sugar
1 tbsp
Salt
1 to 3 tsps (to taste)
Cooked beans
6 cups, any kind
DIRECTIONS
  • If you cooking the beans yourself, soak them overnight, then overcook until they are soft and mushy.
  • In a saucepan, pre-heat oil over medium heat. Add diced onions, cook stirring often until they are soft and start to turn golden.
  • Stir in garlic, cook until you smell its aroma.
  • Add frozen corn, tomatoes, cook till the corn is well heated through and the excess tomato liquid has evaporated. Add chili, cumin, coriander, and sugar, season with 1 tsp of salt, stir well.
  • Add beans into the saucepan. Use your spoon to press the beans into the bottom and sides of the pan. Cook stirring and smashing until you achieve the desired texture. Taste and adjust the salt and other spices, if necessary. Serve with crunchy vegetables, toast, tortilla or pita chips.
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