Smoky Southwestern Vegetable Dip - - Tulsa, Oklahoma - News, Weather & Sports

Smoky Southwestern Vegetable Dip

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TULSA, Okla. -

Smoky Southwestern Vegetable Dip
Created by Ranger Lemaster, Oklahoma Winner of White House "Healthy Lunchtime Challenge."

Makes 8-10 appetizer servings


4 whole-grain pitas

Baked corn tortilla chips

Grape seed oil or olive oil, for drizzling

Himalayan pink salt or any sea salt or coarse salt to taste

1 (16-ounce) container of low-fat cottage cheese, drained

1 (15-ounce) can black beans, rinsed and drained

1 (15-ounce) can sweet whole kernel corn, rinsed and drained

½ cup peeled and seeded cucumber, chopped

½ red bell pepper, seeded and chopped

Juice of 1 lime

1 teaspoon chili powder

½ teaspoon smoked paprika

½ teaspoon ground cumin

1 small avocado, cubed

¼ cup roasted salted sunflower seeds

Celery Sticks


1. To make the crisps: Preheat the oven to 375°F. Cut pita wedges and corn tortillas into bite-size wedges and lightly sprinkle with oil and salt. Bake in oven for 10 minutes, turning over after 5 minutes. Let cool.

2. In a large bowl, mix cottage cheese, black beans, corn, cucumber, and red pepper. Add the lime and spices, stir and refrigerate for about 15 minutes. Add avocado and sunflower seeds just before serving.

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