Creamy Bean Dip

Yield: Makes 1 1/4 cups (serving size: 1/4 cup)
Recipe from Health

Recipe Time

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Nutritional Information

Amount per serving
  • Calories: 135
  • Fat: 3.5g
  • Saturated fat: 0.5g
  • Monounsaturated fat: 2.4g
  • Polyunsaturated fat: 0.5g
  • Protein: 8g
  • Carbohydrate: 19g
  • Fiber: 4g
  • Cholesterol: 0.0mg
  • Iron: 3mg
  • Sodium: 269mg
  • Calcium: 120mg

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

Preparation

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