Name: Island Black Bean Dip
Yield: 5
Ingredients: 1 1/2 cups cooked black beans or 1 (15 ounce) can no-salt-added or low-sodium black beans, drained; 2 tablespoons no-salt-added salsa; 1/4 cup scallions, minced; 1 1/2 tablespoons Dr. Fuhrman's Blood Orange Vinegar or other fruity flavored vinegar; 2 tablespoons Dr. Fuhrman's MatoZest or other no-salt seasoning blend, adjusted to taste; 2 tablespoons minced red onion; 1/2 cup finely diced mango; 1/4 cup diced red pepper; 1 tablespoon fresh, minced cilantro, for garnish

Serves

Ingredients

1 1/2 cups cooked black beans or 1 (15 ounce) can no-salt-added or low-sodium black beans, drained

2 tablespoons no-salt-added salsa

1/4 cup scallions, minced

1 1/2 tablespoons Dr. Fuhrman's Blood Orange Vinegar or other fruity flavored vinegar

2 tablespoons Dr. Fuhrman's MatoZest or other no-salt seasoning blend, adjusted to taste

2 tablespoons minced red onion

1/2 cup finely diced mango

1/4 cup diced red pepper

1 tablespoon fresh, minced cilantro, for garnish

Instructions

Remove 1/4 cup of the black beans and set aside.

Place remaining beans in a blender or food processor. Add salsa, scallions, vinegar and Dr. Fuhrman's MatoZest. Puree until relatively smooth. Transfer to a bowl and add the reserved black beans, red onion, mango and red bell pepper. Mix well and chill for 1 hour. Garnish with cilantro.

Serve with raw vegetables.

Makes 2 1/2 cups.

Nutrition Facts

Calories 123, Protein 7 g, Carbohydrates 23 g, Sugars 4 g, Total Fat 0.7 g, Saturated Fat 0.1 g, Cholesterol 0 mg, Sodium 55 mg, Fiber 7.1 g, Beta-Carotene 340 ug, Vitamin C 25 mg, Calcium 43 mg, Iron 2.1 mg, Folate 130 ug, Magnesium 60 mg, Potassium 333 mg, Zinc 0.9 mg, Selenium 1.3 ug

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Island Black Bean Dip