Food and Nutrition


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Bean Dip

This healthy recipe comes from NDSU Extension Service.


  • 1/2 c. canned vegetarian baked beans, drained
  • 3 Tbsp. shredded cheddar cheese
  • 2 Tbsp. regular or hickory-smoke barbecue sauce
  • 2 large carrots, cut into diagonal slices
  • 2 medium red or green pepper, cut into chunks
  • Whole-grain crackers or baked chips (optional)


Place beans in a small microwavable bowl; mash slightly with fork. Stir in cheese and barbecue sauce. Cover with plastic wrap and vent slightly. Microwave on high for one minute; stir. Microwave for 30 seconds or until hot. Serve with vegetables, chips or crackers.

Makes four servings.

Per serving: 60 calories, 2 grams (g) fat, 3 g protein, 10 g carbohydrate and 220 milligrams (mg) sodium

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