Broccoli and Cheddar White Bean Spread With Pita Wedges and Crudités

Author: Canadian Living

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

Ingredients

  • 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

Method

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.

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

%RDI

  • Iron 21.0
  • Fibre 0.0
  • Folate 45.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 20.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 112.0
  • Vitamin C 178.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
Share X
Food

Broccoli and Cheddar White Bean Spread With Pita Wedges and Crudités

Login