Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Serve with celery sticks and corn chips.
Diet Types: Low Calorie, Vegetarian, Low Fat
Ingredients:
  • 1 small onion, chopped
  • 1/2 teaspoon canola oil
  • 2 cups cooked black beans
  • 4 tablespoons tomato paste
  • 1/4 cup Cider Vinegar
  • 2 tablespoons brown sugar
  • 1 tablespoon vegetarian Worcestershire sauce
  • 1 tablespoon mustard
  • 1/4 teaspoon salt
  • Serves: 6
    Cooking Time: Under 15 minutes
    Instructions:
    Heat the oil in a small skillet over medium heat. Add onions and saute until they begin to brown, about 6 minutes. Combine all of the ingredients in a food processor and process until you have a smooth dip.

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      Nutrition Facts

      Serving Size: 1
      Servings per Recipe: 6
      Amount Per Serving 
      Calories 114
      Calories from Fat 7
       % Daily Value*
      Total Fat 1g1%
        Saturated Fat 0g0%
        Mono Fat 0g 
        Poly Fat 0g 
      Sodium 170mg7%
      Total Carbs 22g8%
        Dietary Fiber 6g23%
        Sugars 0g 
      Protein 6g 
      Iron11%
      Calcium3%
      Vitamin B-65%
      Vitamin C6%
      Vitamin E3%
      Vitamin A3%
      Selenium3%
      Manganese20%
      Copper10%
      Zinc5%
      Potassium10%
      Phosphorus10%
      Magnesium13%
      Pantothenic acid2%
      Niacin4%
      Riboflavin6%
      Thiamin13%
      Folate23%
      * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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