Black Bean Spread

Name: Black Bean Spread
Yield: 4 servings
Ingredients: 1 1/2 cups cooked black beans; 3 tablespoons hot salsa; 2 green onions, chopped; 2 cloves garlic, minced; 1/2 cup low-fat cottage cheese; 1 teaspoon hot pepper sauce; 2 teaspoons ground cumin; 1 teaspoon ground coriander seed; salt and pepper to taste

Vegetarian Dairy

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Ingredients

1 1/2 cups cooked black beans ⓘ
3 tablespoons hot salsa ⓘ
2 green onions, chopped ⓘ
2 cloves garlic, minced ⓘ
1/2 cup low-fat cottage cheese ⓘ
1 teaspoon hot pepper sauce ⓘ
2 teaspoons ground cumin ⓘ
1 teaspoon ground coriander seed ⓘ
salt and pepper to taste ⓘ

Instructions

Combine black beans, salsa, green onions, garlic, cottage cheese, hot pepper sauce, cumin, coriander, salt and pepper in an electric blender and blend until smooth. Add a little water, if necessary, to blend mixture thoroughly.

Nutrition & Diet Analysis (per serving)

472 kcal 24% DV

Protein Fat Carbs

Macronutrients

Protein 21.7g 43% DV

Total Fat 18.8g 24% DV

Carbs 72.3g 26% DV

Fiber 24.8g 88% DV

Sugar 3.9g 8% DV

Electrolytes

Sodium 10164.2mg 100% DV

Potassium 1615.8mg 34% DV

Cholesterol 6.5mg 2% DV

Vitamins & Minerals

Vitamin A 56mcg 6% DV

Vitamin C 12mg 13% DV

Vitamin D 0.1mcg

Calcium 627.5mg 48% DV

Iron 25.6mg 100% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Ingredients

Instructions

Nutrition & Diet Analysis (per serving)

Macronutrients

Electrolytes

Vitamins & Minerals

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