4 cups cooked pinto beans
1/4 cup chopped onion
1/2 teaspoon garlic powder
1/2 teaspoon cumin
1/8 teaspoon oregano
1/4 teaspoon salt
Mash or blend pinto beans. Mix the remaining ingredients into beans. Refrigerate and serve. You may want to use carrot or celery sticks to scoop the bean dip. One serving is 1/4 cup.
Nutritional Information (1 serving):
Calories: 60
Carbohydrate: 11 grams
Protein: 4 grams
Fat: trace
Saturated Fat: trace
Cholesterol: 0 mg
Fiber: 4 grams
Sodium: 34 mg
Potassium: 206 mg
Calcium: 22 mg
Exchanges: 1 starch
Reprinted with the permission of the South Dakota Department of Health.
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