Skip to Content
Donate

Mexican cilantro bean spread

A great appetizer for your next get-together

Serve with fresh vegetable sticks or baked tortilla chips.

Prep Time:
5 minutes
Cook Time:
10 minutes
Calories:
70
Serving Size:
12

Ingredients

  • 2 tbsp (30 mL) canola oil
  • 1 onion, finely chopped
  • 2 garlic cloves, minced
  • 1 can (19 oz./540 mL) white navy beans, rinsed and drained
  • ½ tsp (2 mL) minced chipotle chile pepper
  • ½ tsp (2 mL) cumin
  • 1 tsp (5 mL) oregano
  • ⅓ cup (75 mL) chopped red pepper
  • ⅓ cup (75 mL) low-sodium vegetable stock
  • 2 tbsp (30 mL) cilantro, finely chopped
  • 1 Roma tomato, finely chopped
  • ½ tsp (2 mL) salt
  • ¼ tsp (1 mL) ground black pepper

Instructions

  1. Heat canola oil in sauté pan over medium-high heat. Add onion and garlic; sauté until transparent. Add beans, chipotle chile pepper, cumin, oregano and red pepper. Heat 4 minutes.
  2. Mash beans with potato masher or back of wooden spoon. Add vegetable stock as needed to desired consistency. Add cilantro and tomato. Season with salt and pepper to taste.

Notes

Recipe courtesy of canolainfo.org, featured in the Canadian Diabetes Association’s 2015 Healthy Living Calendar

Nutritional InformationPer 1/3 cup (75 mL)
Amount % Daily Value
Calories 70
Fat 2.5 g 4 %
Saturated 0 g
+ Trans 0 g
0 %
Cholesterol 0 mg
Sodium 110 mg 5 %
Carbohydrate 8 g 3 %
Fibre 3 g 12 %
Sugars 1 g
Protein 3 g

Related Content

Japanese sesame slaw

This colourful salad offers tangy flavour and crunch, much lighter than a classic coleslaw.

See recipe About Japanese sesame slaw

Crispy chickpeas & pumpkin seeds with lime

A tasty and healthy snack, which can be tossed in soups or salads to add some crunch.

See recipe About Crispy chickpeas & pumpkin seeds with lime

Mexican baked eggs on black beans

Serve this with fresh salsa and a mixed green salad for an impressive brunch idea.

See recipe About Mexican baked eggs on black beans