Red Bean &Amp; Tomato Dip - Low Fat

1. Soften the diced onion and minced garlic in some water or apple juice in a medium pot on medium heat.

2. Add 400gm diced tomato and simmer.

3. Drain 200gm can of red kidney beans and wash thoroughly, then add to the tomato mixture.

4. Simmer on low heat for 15 minutes.

5. Add salt to taste.

6. If you want to spice this dish up, add some fresh chili and chopped capsicum.

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Nutrient	Quantity
Total fats	454.6127 g
Protein	3104.0082 g
Carbohydrates	5741.727 g
Energy	32099.958 kCal
Fatty acids, total saturated 18:3 undifferentiated	95.9237 g
Water	134535.674 g
Aspartic acid	421.9075 g
Calcium, Ca	18324.0425 mg
Lutein + zeaxanthin	109908.6465 g
Fiber, total dietary	1072.9439 g
Carotene, beta	401205.7973 g
Niacin	2141.8515 mg
Vitamin A, RAE	37529.2354 g
Arginine	144.5993 g
Riboflavin	154.9193 mg
Tocopherol, beta	8.9355 mg
Glutamic acid	667.7074 g
Sodium, Na	7779.7109 mg
Fatty acids, total saturated 16:1 undifferentiated	0.8936 g
Total lipid (fat)	454.6127 g
Manganese, Mn	202.3305 mg
Fructose	1224.6839 g
Proline	106.6495 g
Fatty acids, total saturated 16:0	53.195 g
Sucrose	0.396 g
Choline, total	5989.2466 mg
Sugars, total	2351.741 g
Serine	146.827 g
Fatty acids, total saturated 18:0	12.1155 g
Vitamin B-6	118.4289 mg
Selenium, Se	331.2345 g
Ash	722.7787 g
Fatty acids, total saturated 18:1 undifferentiated	48.329 g
Pantothenic acid	282.6099 mg
Phenylalanine	141.1014 g
Copper, Cu	140.4593 mg
Betaine	89.3953 mg
Thiamin	237.2178 mg
Methionine	29.638 g
Iron, Fe	688.24 mg
Carbohydrate, by difference	5741.727 g
Phosphorus, P	41870.6705 mg
Folate, total	45962.6225 g
Tocopherol, gamma	107.2264 mg
Lycopene	2299112.4438 g
Alanine	120.1343 g
Valine	135.2648 g
Fatty acids, total saturated 18:2 undifferentiated	130.524 g
Glycine	96.4358 g
Carotene, alpha	90248.8756 g
Glucose (dextrose)	1117.7295 g
Fatty acids, total saturated 14:0	0.0016 g
Zinc, Zn	372.6617 mg
Isoleucine	118.7103 g
Fatty acids, total polyunsaturated	226.4476 g
Leucine	188.9695 g
Tocotrienol, alpha	8.9515 mg
Vitamin A, IU	745434.0834 IU
Folate, DFE	45962.6225 g
Tryptophan	29.6428 g
Vitamin C, total ascorbic acid	33596.3633 mg
Phytosterols	6260.8726 mg
Tyrosine	91.9636 g
Vitamin K (phylloquinone)	7059.2305 g
Fatty acids, total saturated	64.7604 g
Histidine	77.6187 g
Fatty acids, total monounsaturated	49.2225 g
Threonine	121.2377 g
Folate, food	45962.6225 g
Vitamin E (alpha-tocopherol)	482.5267 mg
Magnesium, Mg	21419.2924 mg
Lysine	156.0036 g
Potassium, K	315002.9277 mg
Cystine	34.5264 g
Fluoride, F	2055.6124 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Onion	0.25	16	3.736	0.04
Tomato	400	16083.958	3475.922	178.7106
Garlic Clove	1	0	0	0
kidney bean	200	16000	2262.069	275.8621