Greek Yogurt Black Bean Dip

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This recipe came about when I was working with an overweight, teen client, who became motivated to lose weight when he overheard other students making fun of him. He wanted to change but did not want to “diet”. With the help of his mother, we made notes of what he liked to eat and tried to make healthier versions of his favorite foods. I developed this recipe because he loved chips and dips. He would normally have potato chips and onion dip after school. That was his snack everyday with a can of soda! That had to change!

At his house, we made this dip and served it with a number of items, like carrots, homemade pita chips, pretzels and even replaced mayonnaise on his sandwiches. The young man lost 30 pounds by making food changes. He admitted he never felt like he was missing out on his old food choices. He even made this dip for his friends and loved that his friends liked it, without knowing all the healthy ingredients.

Further Food Nutritionist Commentary:

The combination of beans and yogurt make this recipe a nutritional powerhouse. The beans provide soluble fiber, which helps lower blood sugar and cholesterol. Fiber aids in eliminating the cholesterol and helps you feel full. Beans are high in B vitamins, iron and potassium.

When Greek yogurt is made, it is strained to remove the whey which results in less sugar, fewer carbohydrates and more protein. The yogurt contributes about 10 percent of the daily recommendation for calcium. And let’s not forget, Greek yogurt is lower in lactose and contains beneficial probiotics to help keep your gut healthy. Over all the dip is a nutritional winner boasting extra vitamin A and iron.

By Mary Opfer, MS, RD, CDN
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Greek Yogurt Black Bean Dip

  • Prep Time:10 mins
  • Cook Time:0 mins
  • Servings: 5

Ingredients

1 15-ounce can black beans (drained and rinsed)

½  cup salsa

½  cup plain fat-free Greek-style yogurt

¼ teaspoon cumin

3 tablespoons fresh cilantro (chopped)

Instructions

  1. Place black beans and salsa in a blender and puree until smooth.
  2. Spoon dip into a bowl, stir in yogurt, cumin and cilantro.
Place black beans and salsa in a blender and puree until smooth. Spoon dip into a bowl, stir in yogurt, cumin and cilantro.

Nutrition Information

Per Serving: Calories: 85; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 492mg; Potassium: 152mg; Carbohydrate: 16g; Fiber: 5g; Sugar: 2g; Protein: 8g

Nutrition Bonus: Vit A: 11%; Calcium: 10%; Iron: 8%

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