Spiced Mexican Bean Dip with Protein Crisps/Chips (or Veggie Crudites)

Nothing wrong with adding a little spice and crunch to your lunchbox, snack regime or assorted deli-food spread! This thick Mexican-style bean dip is full of fresh and vibrant flavours and is perfect to serve with some protein crisps/chips or vegetable crudités. 

I like with protein crisps/chips and a serving of the dip with my faves provides 17 g protein with little fat and sugars but plenty of fibre. If you want the dip by itself then it weighs in at just 66 calories per portion and 6.2 g protein.

Non-WLS eaters might like theirs with tortillas, and maybe some tomato salsa.

 

SPICED MEXICAN BEAN DIP WITH PROTEIN CRISPS/CHIPS

Ingredients

METRIC/US

400 g/14 oz can kidney or black beans, drained and rinsed

1 spring onion/scallion, chopped

½ tsp ground coriander

juice of ½ lime

2 tbsp chopped fresh coriander/cilantro

salt and freshly ground black pepper

4 tbsp fat-free yogurt or soured cream

4 x 25 g/1 oz packs protein crisps/chips (about 11 g protein per pack)

 

Method

  1.  Put the beans, spring onion/scallion, ground coriander, lime juice, fresh coriander/cilantro and salt and pepper to taste in a food processor and whizz until a smooth paste forms. Add a little water to loosen if needed.
  2.  Divide (if liked) and spoon into a serving container and spoon the yogurt or soured cream over the top. Garnish with a little extra coriander/cilantro if liked.
  3.  Serve with the protein crisps/chips for dipping or scooping. Alternatively serve as is or with vegetable crudités.

SERVES 4

WLS PORTION: ¾-1

V suitable for Vegetarians

 

CALORIES (WITH CRISPS/CHIPS): 154

PROTEIN: 17.4 g

CARBOHYDRATE: 17.2 g (2.4 g sugars)

FAT: 3.3 g

 

Image courtesy of http://www.tesco.com 

 

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