Cheesy Bean, Zucchini, & Red Pepper Dip

Between football games and holiday parties there sure are a lot of celebrations this time of year, all of which tend to involve food.  Last week I shared one of my favorite hors d’oeurves, Salmon Ceviche in Cucumber Cups, on fellow dietitian Robyn Webb’s Fabulous Food Finds blog. Today I have another recipe to share, but this time it’s a classic cold weather favorite that is made a bit more nutritiously, while maintaining the delicious flavor.

Cheesy Bean, Zucchini, & Red Pepper Dip
Serves: 8; Serving Size: ½ cuphealthier bean dip

Ingredients:

  • 1 tablespoon olive oil, divided
  • 1  small zucchini, cubed
  • 1 small red pepper, cubed
  • 1  small red onion, chopped
  • 1 to 2  jalapeño peppers, seeds and ribs removed, chopped
  • 1 can (15-ounces) black beans, drained and rinsed
  • 1/2  teaspoon salt
  • Freshly ground black pepper
  • 1  teaspoon  chili powder
  • 1 cup grated reduced-fat Monterey jack or cheddar cheese

Directions:

  1. Preheat oven to 350ºF.
  2. Heat 1 teaspoon olive oil in a skillet over medium heat. Add zucchini and sauté for 3 to 5 minutes, until soft. Remove from pan and set aside.
  3. Repeat step 2 with the red pepper, and then repeat again with the onions.
  4. Once the vegetables are all cooked, add them all back into the pan over low heat for another 3 to 5 minutes.
  5. Transfer vegetables from pan to a small to medium-sized ovenproof bowl. Add the drained beans, salt, pepper, and chili powder and toss to combine.
  6. Top bean and vegetable mixture with cheese and bake for about 10 minutes. Once the cheese is mostly melted, broil the dip for about 2 to 3 more minutes until the cheese is brown and bubbly. Serve with healthier chips.

Nutrition Information (per ½ cup serving): 106 calories, 7 g protein, 10 g carbohydrate, 3 g fiber, 4 g fat, 2g sat fat, 8 mg cholesterol, 247 mg sodium

2 responses to “Cheesy Bean, Zucchini, & Red Pepper Dip

  1. Great idea! Might have to make this for one of our Christmas get-togethers 🙂

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