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Easy Baked Salsa Bean Dip RecipeEasy Baked Salsa Bean Dip

Source: MyFoodDiary.com

Easy Baked Salsa Bean Dip Recipe

This easy bean dip is loaded with black beans for protein and fiber. Ricotta cheese adds more protein and makes it creamy without the need for high-fat sour cream. It’s topped with a little shredded cheddar to add more flavor. While it’s great with baked tortilla chips, you can make it even lighter by dipping sliced vegetables like carrots, celery, and cucumbers.

Nutrition Facts
Serving Size 1/6 recipe
Amount Per Serving
108
Calories
% Daily Value*
3%
Total Fat 2.2g
7%Saturated Fat 1.4g
Trans Fat 0g
3%
Cholesterol 10mg
8%
Sodium 186mg
5%
Total Carbohydrate 15.6g
11%
Dietary Fiber 3.1g
Total Sugars 2g
0%
Includes 0g Added Sugars
Sugar Alcohols 0g
Protein 6.1g
0%
Vitamin D 0mcg
7%
Calcium 86mg
8%
Iron 1.4mg
7%
Potassium 331mg
7%
Vitamin A 59.1mcg
3%
Vitamin C 3mg
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
12.5 Net Carbs Per Serving

Yield: 6 servings

Preparation time: 10 minutes

Baking time: 20 minutes

Ingredients

  • 1 (15 oz.) can no-salt-added black beans, rinsed and drained
  • ½ cup salsa
  • ¼ cup part-skim ricotta cheese
  • ¼ tsp garlic powder
  • ¼ tsp ground cumin
  • 1/8 tsp fine-ground sea salt
  • ¼ cup shredded cheddar cheese
  • 2 green onions, sliced
  • 2 tbsp chopped fresh cilantro

Directions

  1. Preheat the oven to 375 degrees Fahrenheit.
  2. Place the beans in a medium bowl and mash them until they are combined but still chunky.
  3. Stir in the salsa, ricotta cheese, garlic powder, cumin, and salt. Transfer the dip to a four-cup baking dish sprayed with non-stick cooking spray. Sprinkle the cheese over the dip.
  4. Bake for 15 to 20 minutes, until the cheese is melted and the dip bubbles. Remove from the oven and let sit for 5 minutes. Sprinkle with the green onions and cilantro. Serve warm.
Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.
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