Low-Fat Spicy Bean Dip

Ingredients:

1 ½ cups cooked* or 1 can (15 ounces) kidney beans, drained and rinsed

1 tablespoon plain low-fat yogurt

2 tablespoons dried minced onion

1 tablespoon vinegar

1 teaspoon chili powder

1 teaspoon ground cumin

Cooking Instructions:

1. In food processor or blender, combine all ingredients. Process until well blended. Mound in a bowl to serve.

2. Serve dip at room temperature, or heat by micro waving on high for 1 minute. Serve with bite-size raw vegetables pieces or tortilla chips.

Notes:

*1/2 cup dry makes 1 ½ cups cooked

Yield: 1-1/3 cups Nutrition: 50 calories, 3 grams protein, 9 grams carbohydrates, 1 gram fat, 1 gram cholesterol, 2 grams fiber, 7 milligrams sodium Source: California Dry Bean Board