Broccoli and Cheddar White Bean Spread With Pita Wedges and Crudités
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This recipe makes 6 servings
Nutritional Info |
|
|---|---|
| Per each of 6 servings: about | - |
| cal | 328 |
| pro | 14 g |
| total fat | 15 g |
| sat. fat | 5 g |
| carb | 39 g |
| fibre | 10 g |
| chol | 20 mg |
| sodium | 715 mg |
| potassium | 699 mg |
| % RDI: | - |
| calcium | 20 |
| iron | 21 |
| vit A | 112 |
| vit C | 178 |
| folate | 45 |
- Portion size: 4 to 6
Many dips are laden with fat from mayonnaise or sour cream. Here, beans make a hearty substitute and lend a hummus-like texture – with the added bonus of fibre and protein.
Ingredients
- 1-1/2 cups 1-1/2cupsbroccoli floretbroccoli florets
- 1 can (540 mL) 1can (540 mL)cannellini beans or white kidney beans, drained and rinsed
- 1 cup 1cupshredded old Cheddar cheese
- 1 1clove garliccloves of garlic, minced
- 3 tbsp 3tbspolive oil
- 3 tbsp 3tbsplemon juice
- 1/4 tsp 1/4tspsalt
- 1/4 tsp 1/4tsppepper
- 9 cups 9cupsvegetable cruditevegetable crudites, (baby carrots, celery, sweet pepper)
- 3 3whole grain Greek-style pitas, cut in wedges
Preparation
In saucepan of boiling salted water, cover and cook broccoli until tender-crisp, about 2 minutes. Drain and chill in cold water; drain well. Transfer to food processor.
Add beans, Cheddar cheese, garlic, oil, lemon juice, salt and pepper; purée until smooth.
To take along, divide dip, vegetables and pitas among resealable containers.
Source : Canadian Living Magazine: March 2011
