Cannellini Bean Spread

Beans are naturally low in fat and packed with protein, vitamins, and minerals. They're also very high in fiber, so the effect of the carbohydrate in beans on your blood sugar is minimal. In fact, some studies show that eating beans can actually help decrease blood sugar.

Yield:

1 1/4 cups (serving size: 2 tablespoons)

Recipe from

Nutritional Information

Calories 35
Caloriesfromfat 0.0 %
Fat 1.5 g
Satfat 0.2 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 1.1 g
Carbohydrate 4.1 g
Fiber 1.1 g
Cholesterol 0.0 mg
Iron 0.4 mg
Sodium 100 mg
Calcium 9 mg

Ingredients

1 (15.5-ounce) can cannellini beans, rinsed and drained
1 garlic clove
2 tablespoons minced red onion
1 tablespoon finely chopped fresh flat-leaf parsley
1 tablespoon extravirgin olive oil
1 tablespoon water
2 teaspoons fresh lemon juice
1/4 teaspoon salt
1/8 teaspoon pepper

Preparation

1. Place all ingredients in a food processor; process to a spreadable consistency. Cover and chill until ready to serve. Serve with whole wheat pita chips or raw vegetables (chips and vegetables not included in analysis).

carbo rating: 3

Note:

The Complete Step-by-Step Low Carb Cookbook

January 2005