Spicy Black Bean Cilantro Dip

Prep time: 8 minutes

What you need:

• 15-ounce can unsalted, fat-free black beans, drained and rinsed
• 1 clove garlic
• 1 teaspoon lemon juice
• 1/4 cup cilantro
• 2 tablespoons olive oil
• 1/4 cup water
• 1/2 small jalapeño pepper (optional), ribs and seeds removed

What to do:

1. Place beans, garlic, lemon juice, cilantro, olive oil, water, and jalapeño (if desired) into the bowl of a food processor or blender. Process until smooth, about 5 minutes, stopping halfway through to scrape down the sides.
2. Serve with fresh cut-up vegetables — try carrots, broccoli, bell peppers, and celery — for dipping.

Nutritional analysis (per serving):

• 140 calories
• 6g protein
• 7g fat
• 1g sat. fat
• 15g carbohydrate
• 5g fiber
• 0mg cholesterol
• 15mg sodium
• 0g sugars

Serves: 2-4

Serving size:2 tablespoons