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Zesty Bean Dip and Chips

Makes 12 servings

Preparation Time: 5 min
Cooking Time: 8 min

Need a snack for watching the big game? This recipe takes dip and chips to a whole new level. Pack the dip and chips separately for an on-the-go snack that is out of this world.

Ingredients

6  small whole wheat flour or corn tortillas 6 
3/4 tsp chili powder 4 mL
1  can (540 mL/19 oz) black beans, drained and rinsed 1 
1/2 cup medium or hot salsa 125 mL
1/4 tsp grated lime rind 1 mL
2 tbsp lime juice 30 mL
1  small shallot, minced 1 
1/2 tsp ground cumin 2 mL
pinch fresh ground pepper pinch
3 tbsp chopped fresh cilantro 45 mL
2 tbsp chopped fresh basil (optional) 30 mL

Instructions

Step 1
Cut each tortilla into 8 wedges and place in a resealable plastic bag. Spray tortillas with cooking spray and sprinkle with chili powder; seal and shake bag to coat tortilla wedges. Place on large baking sheet and bake in preheated 200°C (400°F) oven for about 8 minutes or until golden and crisp. Let cool completely before using.

Step 2
In a food processor bowl, puree beans, salsa, lime rind and juice, shallot, cumin and pepper until smooth. Scrape into bowl and stir in cilantro and basil, if using.

Step 3
Serve with tortilla chips

Tips

Great make-ahead snack. The bean dip can be refrigerated for five days. Store the tortilla chips in a cookie tin at room temperature for up to one week.
 
Little chefs can help shake the tortilla wedges in the bag.
 
No time to make the chips?  Serve with your family’s favourite veggies or whole grain crackers for dipping.
 
Change up the beans and herbs to create different flavours and tastes sensations.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 94
3%
Fat / Lipides 2 g
Saturated / saturés 0 g
+ Trans / trans
Cholesterol / Cholestérol 0 mg
7%
Sodium / Sodium 164 mg
5%
Carbohydrates / Glucides 16 g
12%
Fiber / Fibres 3 g
Sugars / Sucres 1 g
Protein Protéines 4 g
2%
Vitamin A / Vitamine A
5%
Vitamin C / Vitamine C
2%
Calcium / Calcium
9%
Iron / Fer
© All rights reserved. Health Canada and Heart and Stroke Foundation of Canada, 2014.  Reproduced with permission from the Minister of Health, 2014. Recipe was developed by Emily Richards, P.H. Ec.

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