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Creamy Bean Dip

Photo: Levi Brown
Prep time 5 mins
Cook time 2 mins
Yield Makes 1 1/4 cups (serving size: 1/4 cup)

Ingredients

  • 1 tablespoon olive oil
  • 1 tablespoon mustard seeds
  • 1 tablespoon cumin seeds
  • 1 small serrano chili, minced
  • 1 (15.5-oz) can cannellini beans, rinsed
  • 2 teaspoons red-wine vinegar
  • 1/2 cup fat-free plain yogurt
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon fresh pepper

Nutrition Information

  • calories 135
  • fat 3.5 g
  • satfat 0.5 g
  • monofat 2.4 g
  • polyfat 0.5 g
  • protein 8 g
  • carbohydrate 19 g
  • fiber 4 g
  • cholesterol 0.0 mg
  • iron 3 mg
  • sodium 269 mg
  • calcium 120 mg

How to Make It

  1. Warm olive oil in small skillet over medium heat. Add seeds and chili. Cook, stirring, until seeds pop and are fragrant (2 minutes). Transfer half of mix to a food processor. Set aside the rest.

  2. Add remaining ingredients to the food processor; process until smooth. Transfer to a serving dish and top with reserved seed mixture.