Healthy Living

Corny Bean Dip

Corny Bean Dip: Main Image

Quick Facts

Servings: 4
Prep Time: 20 min.
Kath Younger
Serve with tortilla chips or on salads—you can even cook it into rice!

Ingredients

  • 1/2 can corn, drained
  • 1 can black beans, drained
  • 1 big tomato, chopped
  • 1 jalapeño, deseeded and chopped
  • 1 tsp Southwestern seasoning (or a blend of cumin, cayenne, and chili powder in equal parts)
  • 1/2 lime, squeezed
  • 1/8 tsp kosher salt, or to taste

Directions

  • Mix corn, black beans, tomato, and jalapeño in a bowl; toss together.
  • Mix together Southwestern seasoning, lime, and salt.
  • Toss corn mixture with seasonings.
  • Chill.
  • Serve with chips, in tacos, or on salads.

Nutrition Facts

Calories 92
  Calories from Fat 4 (4%)
(1%)Total Fat 0g
(0%)Saturated Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
(0%)Cholesterol 0mg
(22%)Sodium 517mg
(14%)Potassium 480mg
Total Carbohydrate 22g
(25%)Dietary Fiber 6g
Sugars 3g
Sugar Alcohols 0g
(11%)Protein 5g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2018.