Spicy White Bean Dip

 

Spicy White Bean Dip

Cooking Matters
This creamy white bean dip can be perfectly paired with your favorite crackers or assorted raw veggies. It can also be used as a nice spread for pita sandwiches.
Prep Time 1 hr 15 mins
Cook Time 1 hr
Course Appetizer, Snack
Cuisine American
Servings 6
Calories 100 kcal

Ingredients
  

  • 2 cloves garlic
  • 1 (15.5-ounce) can cannellini beans
  • 1/3 bunch fresh parsley
  • 1/4 cup water
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • pinch cayenne pepper (optional)

Instructions
 

  • Wipe off top of beans. Rinse and drain beans.
  • Peel and chop garlic. Rinse and chop parsley.
  • In a blender or food processor, add beans, garlic, water, oil, salt, pepper and cayenne pepper. Blend until smooth. Top with chopped parsley and serve.

Notes

Smart Shopping Tips
  • Cannellini beans are sometimes referred to as white kidney beans. Their smooth texture and taste are similar to navy and Great Northern beans.
  • Beans are available dried or canned. Canned beans will have a long shelf life but will need to be refrigerated or frozen after opened.
  • Refrigerate cooked beans in an airtight container to prevent drying out. Freeze if not used within 3-4 days.
 Cooking & Serving Tips:
  • Use 1/2 teaspoon of garlic granules in place of minced fresh garlic cloves.
  • Serve with whole wheat pita bread, tortilla chips or cut-up fresh veggies.
  • Use white or navy beans instead of cannellini beans.
  • For a chunkier dip or to make without a blender, mash beans, oil and water together with a fork until well blended. Stir in rest of ingredients.  
  • Substitute fresh basil for the parsley, or omit if neither is available.
 

Nutrition

Serving: 0.25cupCalories: 100kcalCarbohydrates: 14gProtein: 5gFat: 2.5gSodium: 260mgFiber: 3gVitamin A: 300IUVitamin C: 6mgCalcium: 40mgIron: 1.8mg
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