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.
- Portion size 6 servings
- Credits : Canadian Living Magazine: March 2011
- 1 1/2 cup broccoli floret
- 1 can cannellini beans drained and rinsed
- 1 can white kidney beans drained and rinsed
- 1 cup shredded old Cheddar cheese
- 1 clove garlic minced
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 9 cups vegetable crudites (baby carrots, celery, sweet pepper)
- 3 whole grain Greek-style pitas cut in wedges
MethodIn 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.
Nutritional facts Per each of 6 servings: about
- Sodium 715 mg
- Protein 14 g
- Calories 328.0
- Total fat 15 g
- Potassium 699 mg
- Cholesterol 20 mg
- Saturated fat 5 g
- Total carbohydrate 39 g
- Iron 21.0
- Folate 45.0
- Calcium 20.0
- Vitamin A 112.0
- Vitamin C 178.0