High fiber spread that can be used in the place of butter or margarine. Use on veggies, bread and in wraps.

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Name: High-Fiber Bean Dip
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 4
Cuisine: American
Ingredients: 15 oz can red kidney beans rinsed and drained; 1 1/2 tsp extra virgin olive oil; 1 tsp chili powder; 1 tsp dried oregano; 1/2 onion small, minced fine; 1 clove garlic minced; 1 pinch sea salt to taste; 1 pinch fresh black pepper to taste

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INGREDIENTS

15 oz can red kidney beans ; rinsed and drained
1 1/2 tsp extra virgin olive oil
1 tsp chili powder
1 tsp dried oregano
1/2 onion ; small, minced fine
1 clove garlic ; minced
1 pinch sea salt ; to taste
1 pinch fresh black pepper ; to taste

Servings

INSTRUCTIONS

Blend the red kidney beans and olive oil until the mixture resembles a paste. Add remaining ingredients and mix well. Transfer to a bowl and cover with plastic wrap. Refrigerate.

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Nutrition

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Serving Size: 1 Serving (19g)
Recipe Makes: 4 Servings

Calories: 16
Calories from Fat: 8 (50%)

Amt Per Serving		% DV

	Total Fat 0.9g	1 %
	Saturated Fat 0.1g	1 %
	Monounsaturated Fat 0.6g
	Polyunsanturated Fat 0.1g
Cholesterol 0mg		0 %
Sodium 1166.8mg		40 %
Potassium 35.7mg		1 %
Total Carbohydrate 2g		1 %
	Dietary Fiber 0.5g	2 %
	Sugars, other 1.6g
Protein 0.3g		0 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 16

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