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Black Bean Dip Veggies Dippers


1 C Fiber OneTM original bran cereal
1 large tomato, chopped (1 C)
1 can (15 oz) ProgressoTM black beans, drained, rinsed 1⁄4 C water
2 T lime juice
1⁄4 C chopped green onions (4 medium)
1 small clove garlic, coarsely chopped
1⁄2 t salt
1⁄2 t ground cumin
1⁄2 t chili powder
1⁄4 to 1⁄2 t hot pepper sauce
2 T chopped fresh cilantro
additional chopped cilantro, if desired
3 C assorted cut-up fresh vegetables (such as baby carrots, bell pepper strips, cauliflower florets)
Key: C = cup; oz = ounce; T = tablespoon; t = teaspoon

In food processor, process cereal until slightly crushed. Add 1⁄2 cup of the chopped tomato, and the beans, water, lime juice, onions, garlic, salt, cumin, chili powder and hot pepper sauce to cereal. Cover; process until almost smooth. In 1-quart microwavable serving bowl, place bean mixture. Microwave on high 2–3 minutes or until hot. Stir in the reserved tomato and 2 T cilantro. Sprinkle with additional cilantro. Serve with fresh vegetables for dipping. Makes nine servings (1⁄4 cup dip and 1/3 cup vegetables each).

Per serving: 80 calories; 0.5 g fat; 330 mg sodium; 16 g carbohydrate; 6 g dietary fiber; 4 g sugars; 3 g protein. Source: Recipe and image courtesy of General Mills.