1 tablespoon olive oil
5 cloves garlic, minced
3/4 teaspoon ground cumin
3/4 teaspoon dried oregano, crushed
2 cans (14-19 ounces each) black beans, rinse and drain use both beans and liquid from other can
1 can (15 ounces) diced tomatoes with green chiles
1/2 cup water
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
baked tortilla chips or warmed corn tortillas
red bell pepper wedges, cucumber spears, and celery sticks for dipping
Heat the oil in a large nonstick skillet over medium heat. Add the garlic, cumin, and oregano and cook, stirring frequently, for 2 minutes, or until fragrant.
Stir in the drained beans and the beans with their liquid and bring to a boil. Remove from the heat. Mash the beans with a potato masher to a coarse-textured puree.
Return to medium heat and stir in the tomatoes and 1/4 cup of the water. Bring to a boil, stirring. Reduce the heat to mediumlow and cook, stirring frequently, for 5 minutes, or until the beans are heated through and the flavors are blended. Stir in up to 1/4 cup additional water if the mixture is too thick.
Place in a serving bowl and sprinkle with the cheese. Serve with the chips or tortillas and vegetables.
- CALORIES 115.5 CAL
- FAT 2.7 G
- SATURATED FAT 0.6 G
- CHOLESTEROL 1.5 MG
- SODIUM 608.6 MG
- CARBOHYDRATES 18.1 G
- TOTAL SUGARS 0.8 G
- DIETARY FIBER 6 G
- PROTEIN 7.6 G