Creamy Bean Dip

The fat-free yogurt in this dip is loaded with calcium, which is great because if you’re low on this mineral, your body is more inclined to store calories as fat.

By Stephana Bottom

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Credit: Levi Brown

Recipe Summary test

prep:
5 mins
cook:
2 mins
total:
7 mins
Yield:
Makes 1 1/4 cups (serving size: 1/4 cup)
Nutrition Info
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Ingredients

Directions

  • Warm olive oil in small skillet over medium heat. Add seeds and chili. Cook, stirring, until seeds pop and are fragrant (2 minutes). Transfer half of mix to a food processor. Set aside the rest.

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  • Add remaining ingredients to the food processor; process until smooth. Transfer to a serving dish and top with reserved seed mixture.

Nutrition Facts

Per Serving:
135 calories; fat 3.5g; saturated fat 0.5g; mono fat 2.4g; poly fat 0.5g; protein 8g; carbohydrates 19g; fiber 4g; iron 3mg; sodium 269mg; calcium 120mg.
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