INGREDIENTS:
- 1 (15 ounce) can kidney beans, drained and
rinsed - 1 (15 ounce) can black beans, drained and
rinsed - 1 (15 ounce) can corn, drained and rinsed
- 1 (4 ounce) can chopped green chiles, not drained
- 1 (15 ounce) can crushed or diced tomatoes, not
drained - ½ onion, minced
- 3 limes, juiced (optional)
- 1 tablespoon vegetable oil
- Salt to taste
- Black pepper to taste
- Hot sauce (optional)
STEPS:
- Before starting to prepare the recipe:
a. Open, drain, and rinse beans and corn.
b. Open chilies and tomatoes, but do not drain.
c. Mince and measure the remaining ingredients.
d. Wash and juice the limes into a small bowl (if using). - Mix kidney beans, black beans, corn, chiles, tomatoes, and minced onion in a large
bowl. - Add lime juice (if using) and oil to the bean mixture, and stir gently to combine.
- Taste. Add a small amount of salt and black pepper if desired.
- Serve as a dip with Baked Tortilla Chips from the Eating Smart • Being Active Let’s
Cook! cookbook and/or raw vegetables. - Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.
Be Creative:
Substitute any kind of beans you have.
Make it spicier by adding chopped jalapenos or hot sauce.
Nutrition Facts |
|
|---|---|
|
16 Servings per container |
|
Amount Per ServingCalories 80 |
|
| Total Fat 8g | 3% |
| Saturated Fat 0g | 0% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 250mg | 11% |
| Total Carbohydrates 15g | 5% |
| Dietary Fiber 4g | 14% |
| Total Sugars 4g | |
| Includes 0g Added Sugars | |
| Protein 4g | 8% |
| Vitamin D 0mcg | 0% |
| Calcium 30mg | 2% |
| Iron 1mg | 6% |
| Potassium 192mg | 4% |
* 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.