Western Black Bean Dip

1. Saute beans, 1/2 cup onion, 1/2 cup tomato, salsa, garlic and chili powder in oil for 4-6 minutes, until heated through, gently smashing the beans.

2. Remove from heat and stir in 3 tablespoons cheese and the cilantro.

3. Transfer to a serving bowl; top with remaining onions, tomato and cheese.

4. Serve warm with tortilla chips.

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Nutrient	Quantity
Total fats	18.8094 g
Protein	66.4887 g
Carbohydrates	197.6183 g
Energy	1189.0286 kCal
Fatty acids, total saturated 18:3 undifferentiated	2.1058 g
Water	243.641 g
Aspartic acid	7.7861 g
Calcium, Ca	432.2086 mg
Lutein + zeaxanthin	448.54 g
Fiber, total dietary	49.4491 g
Fatty acids, total saturated 22:0	0.047 g
Fatty acids, total trans-polyenoic 13:0	0.0004 g
Carotene, beta	1236.38 g
Niacin	7.8872 mg
Vitamin A, RAE	110.2905 g
Fatty acids, total trans-polyenoic	0.0511 g
Arginine	3.9713 g
Riboflavin	0.6523 mg
Tocopherol, beta	0.051 mg
Fatty acids, total polyunsaturated 15:0	0.0001 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	1.2875 g
Fatty acids, total saturated 20:1	0.1846 g
Glutamic acid	10.0454 g
Stigmasterol	0.54 mg
Sodium, Na	987.0047 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0321 g
Total lipid (fat)	18.8094 g
Manganese, Mn	3.5242 mg
Fructose	3.9617 g
Proline	2.7039 g
Fatty acids, total saturated 16:0	1.6702 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	2.6122 g
Sucrose	0.3449 g
Choline, total	219.5102 mg
Fatty acids, total polyunsaturated 18:1 t	0.0042 g
Sugars, total	14.245 g
Serine	3.4607 g
Fatty acids, total saturated 10:0	0.0011 g
Fatty acids, total saturated 18:0	0.3742 g
Vitamin B-6	1.2749 mg
Selenium, Se	12.1417 g
Ash	14.3903 g
Tocotrienol, delta	0.0274 mg
Fatty acids, total saturated 18:1 undifferentiated	9.1048 g
Pantothenic acid	3.0927 mg
Phenylalanine	3.4423 g
Beta-sitosterol	57.9 mg
Copper, Cu	2.6373 mg
Betaine	0.111 mg
Thiamin	2.7208 mg
Methionine	0.9595 g
Iron, Fe	15.8935 mg
Carbohydrate, by difference	197.6183 g
Phosphorus, P	1108.9781 mg
Folate, total	1313.7098 g
Fatty acids, total polyunsaturated 18:2 t,t	0.0511 g
Tocopherol, gamma	4.145 mg
Lycopene	9799.0685 g
Alanine	2.6741 g
Valine	3.3371 g
Fatty acids, total saturated 18:2 undifferentiated	3.9166 g
Glycine	2.4956 g
Carotene, alpha	113.675 g
Glucose (dextrose)	3.2035 g
Fatty acids, total saturated 14:0	0.0059 g
Zinc, Zn	11.1792 mg
Isoleucine	2.8163 g
Tocopherol, delta	0.1386 mg
Fatty acids, total saturated 12:0	0.0013 g
Fatty acids, total polyunsaturated	6.0223 g
Fatty acids, total saturated 14:1	0.0001 g
Tocotrienol, gamma	0.0385 mg
Leucine	5.0769 g
Tocotrienol, alpha	0.0535 mg
Vitamin A, IU	2252.5603 IU
Folate, DFE	1313.7098 g
Tryptophan	0.7569 g
Vitamin C, total ascorbic acid	20.0104 mg
Phytosterols	6.5355 mg
Fatty acids, total polyunsaturated 16:1 c	0.0001 g
Fatty acids, total polyunsaturated 18:1 c	8.6832 g
Fatty acids, total saturated 20:0	0.0918 g
Tocotrienol, beta	0.572 mg
Fatty acids, total saturated 6:0	0.0002 g
Campesterol	33.74 mg
Tyrosine	1.7911 g
Vitamin K (phylloquinone)	62.2396 g
Fatty acids, total saturated	2.194 g
Histidine	1.773 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0002 g
Fatty acids, total monounsaturated	9.3229 g
Threonine	2.6851 g
Folate, food	1313.7098 g
Fatty acids, total polyunsaturated 17:0	0.0003 g
Fatty acids, total polyunsaturated 24:0	0.0001 g
Cryptoxanthin, beta	55.195 g
Vitamin E (alpha-tocopherol)	5.799 mg
Fatty acids, total trans	0.0553 g
Fatty acids, total trans-monoenoic	0.0042 g
Magnesium, Mg	532.4428 mg
Lysine	4.3679 g
Potassium, K	4963.1833 mg
Cystine	0.7002 g
Fluoride, F	1.7135 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Cheddar cheese	0.25 cup	0	0	0
Tomato	0.5 cup	13.41	2.898	0.149
cilantro	0.25 cup	0.92	0.1468	0.0208
Garlic Clove	3	13.41	2.9754	0.045
Green Onion	0.5 cup	1.62	0.3444	0.0282
chili powder	0.5 teaspoon	3.807	0.671	0.1928
canola oil	1 tablespoon	123.76	0	14
black bean	1 can	991.8141	181.3769	4.1301
tortilla chip	0	0	0	0
salsa	0.5 cup	37.7	8.632	0.221