Low-Calorie Bean Dip With Yogurt

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Bean dip with yogurt doesn't have to be as high in calories as people traditionally make it. Learn about low-calorie bean dip with yogurt with help from a national fitness champion in this free video clip.

Part of the Video Series: Delicious Recipes & Dietetics
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I'm Chrisie Allemand, Registered Dietitian and Founder of Nutrition Coach for Life. Today, I want to teach you how to make a low-calorie bean dip with yogurt. Beans are great addition to your diet. They contain a lot of soluble fiber, protein, folate and iron. They're also low in sugar and just one cup of beans contain 12 grams of fiber. To make this low-calorie bean dip with yogurt, you will use two cans of black beans, rinsed and drained, a quarter cup of plain non-fat Greek yogurt, a half a cup chopped yellow onion, a third of a cup chopped cilantro, one teaspoon minced garlic, the juice of one lime, one quarter teaspoon chili powder, a half a teaspoon salt, a quarter teaspoon of black pepper. First, you put the black beans, yogurt, onion, cilantro, garlic, lime juice, chili powder, salt and black pepper in a blender. And you blend until smooth. Pour into a bowl and you can garnish with jalapenos if you'd like. Serve with a vegetable; I like to use sliced peppers to keep this a low-calorie dish. And that is how you make a low-calorie bean dip using yogurt.

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