Refried Bean and Greens Dip
Prep time: 25 minutes Serves: 8
A plant-based Tex-Mex dip flavored with garlic, cumin and roasted kale. This snack packs a nutritious punch providing protein, fiber, vitamin A, vitamin C and iron.
For the greens:
2 teaspoons canola oil
8 Tuscan kale leaves
For the beans:
2 teaspoons canola oil
¾ cup finely chopped sweet onion (about ½ of large onion)
2 garlic cloves, minced
2 teaspoons ground cumin
2 (15 ounce) cans no salt added pinto beans, drained and rinsed*
¼ teaspoon salt
¼ cup water
½ of a (10.25 ounce) bag Fritos® Scoops!® corn chips
Preheat oven to 325 degrees Fahrenheit.
Wash kale leaves and dry well (with salad spinner and/or dish towel.) Lay leaves on baking sheet and drizzle with 2 teaspoons of oil. Bake in oven for about 15 minutes until crisp and dry. Remove from oven and cool.
While kale is baking, place a large skillet over medium heat with 2 teaspoons oil. Add onion and sauté for 5 minutes, stirring frequently. Add garlic and cumin; sauté for an additional minute. Mix in pinto beans and salt; cook an additional minute.
Lower heat to medium-low and stir in 1 tablespoon water. Start to mash beans with back of wooden spoon and mix in another tablespoon of water. Continue to mash and mix beans; adding remaining water, 1 tablespoon at a time. Remove from heat once water is used up and beans are mashed well.
Crumble kale chips with hands into a fine dust and mix into bean dip. Serve warm with Frito® Scoops® corn chips. (If serving later, reheat dip in skillet, mixing in a few more tablespoons of water. Reheat for a few minutes before serving.)
*If you can’t find no-salt added canned beans, use regular canned beans. Drain and rinse thoroughly with water. Also omit the ¼ teaspoon of salt.
Nutrition Facts Per Serving (3 tablespoons dip + 6 Frito® Scoops® corn chips):
Calories: 229, fat: 10g, saturated fat: 1g, sodium: 140mg, carbohydrates: 30g, dietary fiber: 6g, protein: 7g, vitamin A 54% DV, vitamin C 39% DV, iron 12%
Recipe created by:
Deanna Segrave-Daly, RD of Teaspoon Communications - http://teaspooncomm.com
Disclosure: This recipe is designed to be gluten free. Frito-Lay is not liable or responsible for the outcome of any recipes from this website, as the ingredients used cannot be controlled nor can the environment where the recipe is made. Please click here for the full list of Frito-Lay’s qualified gluten free products.