Warm Mexican bean dip with tortilla chips
A quick and easy party dip which is superhealthy, freezable and counts towards your five-a-day - what more could you want?
Difficulty and servings
Serves 8
Preparation and cooking times
Prep 5 mins
Cook 25 mins
Vegetarian, Super healthy
- Fry the chopped onion in olive oil until soft. Add soft brown sugar, wine vinegar and Cajun seasoning. Cook for 1 min then add the mixed beans and chopped tomatoes with garlic. Simmer for 10-15 mins until the sauce has thickened then season.
- Scatter handful grated cheddar onto tortilla chips. Microwave on High for 1 min until cheese has melted. Serve alongside the dip (top with some chopped avocado if you like). Make ahead and reheat dip before guests arrive.
PER SERVING
144 kcalories, protein 6.0g, carbohydrate 16.0g, fat 7.0 g, saturated fat 2.0g, fibre 3.0g, sugar 3.0g, salt 0.76 g
Recipe from Good Food magazine, January 2011.
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http://www.bbcgoodfood.com/recipes/992642/
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Ingredients
- 1 onion , chopped
- 1 tbsp olive oil
- 1 tsp soft brown sugar
- 1 tsp wine vinegar
- 1 tsp Cajun seasoning
- 400g tin mixed beans , rinsed and drained
- 400g tin chopped tomatoes , with garlic
- handful grated cheddar
- 100g tortilla chips
- serve with chopped avocado (optional)
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Difficulty and servings
Serves 8
Preparation and cooking times
Prep 5 mins
Cook 25 mins
Vegetarian, Super healthy
Ingredients
- 1 onion , chopped
- 1 tbsp olive oil
- 1 tsp soft brown sugar
- 1 tsp wine vinegar
- 1 tsp Cajun seasoning
- 400g tin mixed beans , rinsed and drained
- 400g tin chopped tomatoes , with garlic
- handful grated cheddar
- 100g tortilla chips
- serve with chopped avocado (optional)
PER SERVING
144 kcalories, protein 6.0g, carbohydrate 16.0g, fat 7.0 g, saturated fat 2.0g, fibre 3.0g, sugar 3.0g, salt 0.76 g
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26 March 2011
Beth rated this recipe
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14 February 2012
Jan Reid rated and commented on this recipe
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