Black Bean Dip, Cheddar, Tomato Dip

BCBSIL Connect Team — Fri, 28 Mar 2025 20:38:48 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 3/28/2025 8:38:48 PM

Ingredients: Makes 7 servings

3 oz Black Beans, dry
1/4 tsp Salt
2 tbsp Jalapeno Peppers, diced
3 tbsp Salsa
1/2 tsp Cumin
1 tsp Red Chili Pepper Flakes
1/2 tsp Chili Powder
3 tbsp Reduced Fat Cheddar Cheese, shredded
1/3 cup Tomatoes, canned, diced
1/3 cup Corn Kernels
3 tbsp Reduced Fat Cheddar Cheese, shredded
1/3 cup Cherry Tomatoes, halved
1 tsp Scallions, chopped
1 tsp Cilantro, chopped
1 tsp Lime Juice

Directions:

Soak beans overnight. Cover beans in a pot with water and bring up to a simmer. Cook until tender. Drain.
In a food processor, combine HALF of the cooked beans, salt, jalapenos, salsa, cumin, red pepper flakes, chili powder and cheddar. Process until smooth.
Stir remaining cooked whole beans, diced tomatoes and corn into pureed bean mixture.
Place mixture in a baking dish and top with cheddar cheese. Bake in a 350°F degree oven until heated through and cheese is melted, about 15-20 minutes.
In a bowl, toss together tomatoes, green onion, cilantro, and lime juice. Just before serving top bean dip with tomato salad.

Dietitian Note: Pair with vegetable crudité

Serving Size:
Service size: 1/4 cup

Nutritional Information:
Cal: 75, Total Fat: 2g, Sat Fat: 1g, Sodium: 165mg, Carbs: 11g, Protein: 3g, Sugar: 2g, Fiber: 3g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Latin American, Recipe book, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, High blood pressure - Sodium Conscious, Appetizer, Heart Disease - Heart Conscious

Black Bean Dip, Cheddar, Tomato Dip

BCBSIL Connect Team — Thu, 15 Jun 2023 17:14:24 GMT

Revision 6 posted to Recipe Book by BCBSIL Connect Team on 6/15/2023 5:14:24 PM

Ingredients: Makes 7 servings

3 oz Black Beans, dry
1/4 tsp Salt
2 tbsp Jalapeno Peppers, diced
3 tbsp Salsa
1/2 tsp Cumin
1 tsp Red Chili Pepper Flakes
1/2 tsp Chili Powder
3 tbsp Reduced Fat Cheddar Cheese, shredded
1/3 cup Tomatoes, canned, diced
1/3 cup Corn Kernels
3 tbsp Reduced Fat Cheddar Cheese, shredded
1/3 cup Cherry Tomatoes, halved
1 tsp Scallions, chopped
1 tsp Cilantro, chopped
1 tsp Lime Juice

Directions:

Soak beans overnight. Cover beans in a pot with water and bring up to a simmer. Cook until tender. Drain.
In a food processor, combine HALF of the cooked beans, salt, jalapenos, salsa, cumin, red pepper flakes, chili powder and cheddar. Process until smooth.
Stir remaining cooked whole beans, diced tomatoes and corn into pureed bean mixture.
Place mixture in a baking dish and top with cheddar cheese. Bake in a 350°F degree oven until heated through and cheese is melted, about 15-20 minutes.
In a bowl, toss together tomatoes, green onion, cilantro, and lime juice. Just before serving top bean dip with tomato salad.

Dietitian Note: Pair with vegetable crudité

Serving Size:
Service size: 1/4 cup

Nutritional Information:
Cal: 75, Total Fat: 2g, Sat Fat: 1g, Sodium: 165mg, Carbs: 11g, Protein: 3g, Sugar: 2g, Fiber: 3g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Latin American, Recipe book, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, High blood pressure - Sodium Conscious, Appetizer, Heart Disease - Heart Conscious

Black Bean Dip, Cheddar, Tomato Dip

BCBSIL Connect Team — Fri, 30 Jul 2021 20:27:12 GMT

Revision 5 posted to Recipe Book by BCBSIL Connect Team on 7/30/2021 8:27:12 PM

Ingredients: Makes 7 servings

Directions:

Soak beans overnight. Cover beans in a pot with water and bring up to a simmer. Cook until tender. Drain.
In a food processor, combine HALF of the cooked beans, salt, jalapenos, salsa, cumin, red pepper flakes, chili powder and cheddar. Process until smooth.
Stir remaining cooked whole beans, diced tomatoes and corn into pureed bean mixture.
Place mixture in a baking dish and top with cheddar cheese. Bake in a 350°F degree oven until heated through and cheese is melted, about 15-20 minutes.
In a bowl, toss together tomatoes, green onion, cilantro, and lime juice. Just before serving top bean dip with tomato salad.

Dietitian Note: Pair with vegetable crudité

Serving Size:
Service size: 1/4 cup

Nutritional Information:
Cal: 75, Total Fat: 2g, Sat Fat: 1g, Sodium: 165mg, Carbs: 11g, Protein: 3g, Sugar: 2g, Fiber: 3g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Latin American, Recipe book, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, High blood pressure - Sodium Conscious, Appetizer, Heart Disease - Heart Conscious

Black Bean Dip, Cheddar, Tomato Dip

BCBSIL Connect Team — Tue, 08 Jun 2021 14:27:22 GMT

Revision 4 posted to Recipe Book by BCBSIL Connect Team on 6/8/2021 2:27:22 PM

Ingredients: Makes 7 servings

Directions:

Soak beans overnight. Cover beans in a pot with water and bring up to a simmer. Cook until tender. Drain.
In a food processor, combine HALF of the cooked beans, salt, jalapenos, salsa, cumin, red pepper flakes, chili powder and cheddar. Process until smooth.
Stir remaining cooked whole beans, diced tomatoes and corn into pureed bean mixture.
Place mixture in a baking dish and top with cheddar cheese. Bake in a 350°F degree oven until heated through and cheese is melted, about 15-20 minutes.
In a bowl, toss together tomatoes, green onion, cilantro, and lime juice. Just before serving top bean dip with tomato salad.

Dietitian Note: Pair with vegetable crudité

Serving Size:
Service size: 1/4 cup

Nutritional Information:
Cal: 75, Total Fat: 2g, Sat Fat: 1g, Sodium: 165mg, Carbs: 11g, Protein: 3g, Sugar: 2g, Fiber: 3g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Latin American, Recipe book, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, High blood pressure - Sodium Conscious, Appetizer, Heart Disease - Heart Conscious

Black Bean Dip, Cheddar, Tomato Dip

BCBSIL Connect Team — Fri, 26 Jun 2020 22:34:22 GMT

Revision 3 posted to Recipe Book by BCBSIL Connect Team on 6/26/2020 10:34:22 PM

Ingredients: Makes 7 servings

Directions:

Soak beans overnight. Cover beans in a pot with water and bring up to a simmer. Cook until tender. Drain.
In a food processor, combine HALF of the cooked beans, salt, jalapenos, salsa, cumin, red pepper flakes, chili powder and cheddar. Process until smooth.
Stir remaining cooked whole beans, diced tomatoes and corn into pureed bean mixture.
Place mixture in a baking dish and top with cheddar cheese. Bake in a 350°F degree oven until heated through and cheese is melted, about 15-20 minutes.
In a bowl, toss together tomatoes, green onion, cilantro, and lime juice. Just before serving top bean dip with tomato salad.

Dietitian Note: Pair with vegetable crudité

Serving Size:
Service size: 1/4 cup

Nutritional Information:
Cal: 75, Total Fat: 2g, Sat Fat: 1g, Sodium: 165mg, Carbs: 11g, Protein: 3g, Sugar: 2g, Fiber: 3g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Latin American, Recipe book, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, High blood pressure - Sodium Conscious, Appetizer, Heart Disease - Heart Conscious

Black Bean Dip, Cheddar, Tomato Dip

BCBSIL Connect Team — Tue, 23 Jun 2020 16:00:06 GMT

Revision 2 posted to Recipe Book by BCBSIL Connect Team on 6/23/2020 4:00:06 PM

Ingredients: Makes 7 servings

Directions:

Soak beans overnight. Cover beans in a pot with water and bring up to a simmer. Cook until tender. Drain.
In a food processor, combine HALF of the cooked beans, salt, jalapenos, salsa, cumin, red pepper flakes, chili powder and cheddar. Process until smooth.
Stir remaining cooked whole beans, diced tomatoes and corn into pureed bean mixture.
Place mixture in a baking dish and top with cheddar cheese. Bake in a 350°F degree oven until heated through and cheese is melted, about 15-20 minutes.
In a bowl, toss together tomatoes, green onion, cilantro, and lime juice. Just before serving top bean dip with tomato salad.

Dietitian Note: Pair with vegetable crudité

Serving Size:
Service size: 1/4 cup

Nutritional Information:
Cal: 75, Total Fat: 2g, Sat Fat: 1g, Sodium: 165mg, Carbs: 11g, Protein: 3g, Sugar: 2g, Fiber: 3g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Latin American, Recipe book, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, High blood pressure - Sodium Conscious, Appetizer, Heart Disease - Heart Conscious

Black Bean Dip, Cheddar, Tomato Dip

BCBSIL Connect Team — Wed, 03 Jul 2019 20:04:30 GMT

Revision 1 posted to Recipe Book by BCBSIL Connect Team on 7/3/2019 8:04:30 PM

Ingredients: Makes 7 servings

Directions:

Soak beans overnight. Cover beans in a pot with water and bring up to a simmer. Cook until tender. Drain.
In a food processor, combine HALF of the cooked beans, salt, jalapenos, salsa, cumin, red pepper flakes, chili powder and cheddar. Process until smooth.
Stir remaining cooked whole beans, diced tomatoes and corn into pureed bean mixture.
Place mixture in a baking dish and top with cheddar cheese. Bake in a 350°F degree oven until heated through and cheese is melted, about 15-20 minutes.
In a bowl, toss together tomatoes, green onion, cilantro, and lime juice. Just before serving top bean dip with tomato salad.

Dietitian Note: Pair with vegetable crudité

Serving Size:
Service size: 1/4 cup

Nutritional Information:
Cal: 75, Total Fat: 2g, Sat Fat: 1g, Sodium: 165mg, Carbs: 11g, Protein: 3g, Sugar: 2g, Fiber: 3g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Latin American, Recipe book, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, High blood pressure - Sodium Conscious, Appetizer, Heart Disease - Heart Conscious