Black Beans in Guilt-free White Sauce


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A sensible, low fat, high in fiber, protein dip or side for Mexican food entertaining this weekend? Need a quick, delicious dip to wow your family or friends? Well here is an under-10-minute wonder.


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serves: 4-6

Canned or boiled black beans (1 can or 1/2 cup)

1 can Campbell’s Low Sodium Mushroom soup

1/2 cup of water

1 Habanero chopped round (optional)

1 tbsp olive oil

1-2 cloves of garlic

Nutrition Facts
Black Beans in Guilt-free White Sauce

Servings Per Recipe: 4

Amount per Serving

Calories: 100

  • Total Fat: 5.2 g
  •     Saturated Fat: 1 g
  •     Trans Fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 326.2 mg
  • Total Carbs: 10.3 g
  •     Dietary Fiber: 2.4 g
  •     Sugars: 0.5 g
  • Protein: 3 g

how is this calculated?

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1.  Wash black beans and strain.

2.  Heat ½tsp of oil in a saucepan.

3.  Add minced garlic.

4.  Add the beans and stir.

5.  Now add the can of mushroom soup and rinse the can with half cup of water and add to the pan.

6.  Allow the black beans to simmer in the sauce for 2-3 minutes or until you see it bubble

7.  Remove from flame.

8.  In a separate pan, add about 1 tsp of olive oil and add the chopped Habanero and allow it cook for a minute in the oil.

Cooks' note:
You can serve this as cold dip if you prefer by refrigerating a couple of hours before serving.

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