Makes: 16 servings (½ cup per serving)
Preparation Time: 10 minutes
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 1⁄2 onion, minced
- 3 limes, juiced (optional)
- 1 tablespoon vegetable oil
- Salt to taste
- Black pepper to taste
Directions
- Wash hands with soap and water.
- Before starting to prepare the recipe:
- Open, drain, and rinse beans and corn.
- Open chiles and tomatoes, but do not drain.
- Mince and measure the remaining ingredients.
- 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 Serving size | 1/2 Cup (132g) |
Amount Per Serving Calories | 150 |
% Daily Value* | |
Total Fat 2g | 3% |
Saturated Fat 0g | 0% |
Trans Fat 0g | |
Cholesterol 0mg | 0% |
Sodium 160mg | 7% |
Total Carbohydrate 26g | 10% |
Dietary Fibers 6g | 21% |
Total Sugars 3g | |
Includes 0g Added Sugars | 0% |
Protein 8g | 16% |
Vitamin D 0mcg | 0% |
Calcium 65mg | 4% |
Iron 2mg | 10% |
Potassium 799mg | 15% |
*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. |