Creamy Bean Dip

Photo: Levi Brown


Makes 1 1/4 cups (serving size: 1/4 cup)

Recipe Time

Prep: 5 Minutes
Cook: 2 Minutes

Nutritional 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


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


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.