Prep time: 8 minutes What you need: 15-ounce can unsalted, fat-free black beans, drained and rinsed 1 clove garlic 1 teaspoon lemon juice 1/4 cup cilantro 2 tablespoons olive oil 1/4 cup water 1/2 small jalapeño pepper (optional), ribs and seeds removed What to do: Place beans, garlic, lemon juice, cilantro, olive oil, water, and jalapeño (if desired) into the bowl of a food processor or blender. Process until smooth, about 5 minutes, stopping halfway through to scrape down the sides. Serve with fresh cut-up vegetables — try carrots, broccoli, bell peppers, and celery — for dipping. Nutritional analysis (per serving): 140 calories 6g protein 7g fat 1g sat. fat 15g carbohydrate 5g fiber 0mg cholesterol 15mg sodium 0g sugars Serves: 2-4 Serving size:2 tablespoons Back to Articles Related Articles Diabetes Center Our Diabetes Center provides information and advice for teens about treating and living with diabetes. Read More Diabetes Center Does your child have type 1 or type 2 diabetes? Learn how to manage the disease and keep your child healthy. Read More Carbohydrates and Diabetes If you have diabetes, you might think you shouldn't eat carbohydrates (carbs) at all. But all kids, including kids with diabetes, can and should eat carbs as part of a healthy diet. Read More Carbohydrates and Diabetes Meal plans can help kids with diabetes balance carbs with medications and exercise to maintain healthy blood sugar levels. Read More Eating Out When You Have Diabetes Dining out is probably a part of your social scene. If you have diabetes, you can pretty much eat the same foods as your friends and family. You just have to keep track of what you eat and enjoy certain foods in moderation. Read More Eating Out When You Have Diabetes Everybody loves to eat out. Can kids with diabetes go out to restaurants? Read More Eating Out When Your Child Has Diabetes Dining out should be fun for you and your child with diabetes. The key is to find out the nutritional value of food options and keep portions healthy. Read More Meal Plans and Diabetes People with diabetes don't need to be on strict diets, but do need to pay attention to what they eat and when. Crack open the cookbooks and surf to your favorite recipe website because it's time to plan meals that you love! Read More Meal Plans and Diabetes Kids with diabetes don't have to follow a special diabetes diet, but they may need to pay more attention to when they eat and how much is on their plates. Read More Meal Plans: What Kids With Diabetes Need to Know Meal plans help people with diabetes eat right and stay healthy. What's a meal plan? Read More About Recipes for Kids With Diabetes Just like everyone else, kids who have diabetes need to eat a variety of healthy foods. Give these nutritious recipes a try! Read More Diabetes Center Diabetes means a problem with insulin, an important hormone in the body. Find out how children with diabetes can stay healthy and do the normal stuff kids like to do. Read More About Recipes for Kids With Diabetes These recipes were created for kids with diabetes, but can be enjoyed by anyone looking for nutritious meals and snacks. Read More About Recipes for Teens With Diabetes A diabetes educator and dietitian chose these recipes, but they're not just for people with diabetes. Almost anyone looking for nutritious meals and snacks can enjoy them. Read More Carbohydrates and Diabetes If you have diabetes, your doctor may have recommended keeping track of how many carbohydrates (carbs) you eat. But what exactly are carbs and how do they affect your blood sugar? Read More Nutrition & Fitness Center You know the importance of exercising and eating nutritious foods, but do you know how to raise a healthy and active child? Get practical advice and tips. Read More Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor. © 1995-2021 KidsHealth®. All rights reserved. Images provided by The Nemours Foundation, iStock, Getty Images, Veer, Shutterstock, and Clipart.com.