White bean dip

Dietician's Tip

To roast garlic, cut off the tops of several heads of garlic, exposing the cloves. Spray the garlic generously with cooking spray. Wrap in aluminum foil also sprayed with cooking spray. Heat the oven to 350 F and roast about 30 minutes.

Ingredients

  • 1 can (15 ounces) white (cannellini) beans, rinsed and drained
  • 8 garlic cloves, roasted
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice

Directions

In a blender or food processor, add the beans, roasted garlic, olive oil and lemon juice. Blend until smooth. Serve on top of thin slices of toasted French bread or pita triangles. This is also excellent placed on top of red (sweet) bell peppers cut into squares.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 84
Total carbohydrate: 9 g
Cholesterol: 0 mg
Dietary fiber: 3 g
Monounsaturated fat: 2 g
Protein: 3 g
Saturated fat: 0.5 g
Serving size: 2 tablespoons
Sodium: 123 mg
Total fat: 4 g

DASH Eating Plan Servings

Fats and oils: 1
Nuts, seeds and dry beans: 1/2

Diabetes Meal Plan Choices

Fats: 1
Starches: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1
Protein and dairy: 1/2

Last Updated Jun 24, 2015


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