Cholesterol Red Bean Dip Recipe

Red Bean Dip

Cholesterol Red Bean Dip Learn How To Cook Cholesterol Red Bean Dip Recipe at Home with Olive Oil Crushed Garlic Finely Chopped Onion

Great bean-and-cheese dip that not only tastes better than commercial ones, but is healthier too.

Cholesterol Red Bean Dip
Cholesterol Red Bean Dip

Ingredients

2 tablespoons (28 ml) olive oil

1/2 teaspoon crushed garlic

1 cup (160 g) finely chopped onion

1 jalapeño, finely chopped

1 teaspoon chili powder

2 cups (100 g) cooked kidney beans

1/2 cup (58 g) shredded Cheddar cheese

1. Heat oil in a skillet.

2. Add garlic, onion, jalapeño, and chili powder and cook gently 4 minutes.

3. Drain kidney beans, reserving juice.

4. Process beans in a blender or food processor to a puree.

5. Add to onion mixture and stir in 2 tablespoons of reserved bean liquid; mix well.

6. Stir in cheese.

7. Cook gently about 2 minutes, stirring until cheese melts.

8. If mixture becomes too thick, add a little more reserved bean liquid.

9. Spoon into serving dish and serve warm with tortilla chips.

Yield: 12 servings

Per serving: 19 g water; 151 calories (26% from fat, 23% from protein, 52% from carb); 9 g protein; 4 g total fat; 2 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 20 g carbohydrate; 8 g fiber; 1 g sugar; 158 mg phosphorus; 87 mg calcium; 3 mg iron; 44 mg sodium; 463 mg potassium; 126 IU vitamin A; 14 mg vitamin E; 3 mg vitamin C; 6 mg

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