Pinto Bean Dip
This pinto bean dip is made lighter with Greek yogurt instead of sour cream. It's warm, cheesy, and ready in 20 minutes. At 176 calories and 13 grams of protein per serving, it's a snack that actually satisfies.
Servings: 8 servings
Ingredients
- 30 oz Pinto Beans 2 cans, drained and rinsed
- ⅔ cup Nonfat Greek Yogurt
- ⅔ cup Salsa or pico de galo
- ¼ cup Water
- 1 teaspoon Chili Powder
- 1 teaspoon Cumin
- ¼ teaspoon Salt
- ¼ cup Low Fat Cheddar Cheese
- optional: cilantro, jalapenos, salsa for topping
Instructions
- Preheat oven to 450 F.
- Place all the ingredients except the cheese in a food processor or blender. Blend on high or until smooth. Scrape down the sides and blend again.
- Transfer the mixture to an 8-inch by 8-inch casserole dish. Spread into an even layer than top with cheese.
- Bake 15-20 minutes until the cheese is melted on top then remove from the oven and serve immediately warm.
- To reheat, bake in the oven at 350 F for 10-15 minutes or in the microwave 2-3 minutes on high.
Video
Notes
- Always drain and rinse your beans. It removes excess sodium and the starchy liquid that makes dips gummy.
- Let it rest before serving. The dip comes out very hot and thickens slightly as it sits. Give it 2–3 minutes before scooping — it holds together much better and won't burn anyone's mouth.
- Control the thickness with water. The water in this recipe is optional and depends on your salsa. If you're using a thinner jarred salsa, skip it. If your dip looks too thick after blending, add water one tablespoon at a time until you hit the consistency you want. Adjust before baking — once it's in the oven, the texture is set.
Nutrition
Serving: 1serving | Calories: 176kcal | Carbohydrates: 30g | Protein: 13g | Fat: 1g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 0.3g | Trans Fat: 0.001g | Cholesterol: 2mg | Sodium: 248mg | Potassium: 555mg | Fiber: 10g | Sugar: 2g | Vitamin A: 189IU | Vitamin C: 1mg | Calcium: 92mg | Iron: 3mg