Easy Black Bean Dip or Sandwich Spread

5 mins (prep 5)
5 ingredients
10 servings
Ditch the unhealthy luncheon meats and opt for this spread full of vegetable protein. This version doesn't have any garlic or onion so it works well in an office "brown-bag" lunch. But if you are feeling brave go ahead and add a clove or two of garlic and/or 4-5 green onions.

Categories:  <-15-mins , 3-steps-or-less , low-sat.-fat , quick , low-sodium , low-in... , time-to-make , low-fat , 5-ingredients-or-less , low-cholesterol , low-calorie , easy , healthy , healthy-2 ,
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Serving Size (82.22 g)
Servings 10
Amount per Serving
Calories 149.63 Calories from Fat 6.84
% Daily Value *
Total Fat 0.76g 11.64%
Saturated Fat 0.06g 2.92%
Trans Fat 0.0 %
Cholesterol 0.0mg 0.0%
Sodium 20.96mg 8.74%
Total Carbohydrate 26.35g 87.82%
Dietary Fiber 7.97 g 318.99%
Sugars 1.64 g %
Protein 10.86g 217.13%
Vitamin A 273.36IU% Vitamin C 9.62mg%
Calcium 62.07mg% Iron 3.32mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
fresh cilantro