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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