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Creamy Bean Dip

Health OCTOBER 2012

  • Yield: Makes 1 1/4 cups (serving size: 1/4 cup)
  • Cook time:2 Minutes
  • Prep time:5 Minutes

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. 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.

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
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Creamy Bean Dip recipe

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