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East Indian Bean Dip

Oxmoor House
Prep time 12 mins
Cook time 1 min
Yield 24 servings (serving size: 2 tablespoons)
Don't skip heating the spices; the heat brings out their pungent flavors. Then the warm spice mix enlivens the flavors in this chunky dip.

Ingredients

  • 1 teaspoon curry powder
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon ground allspice
  • 1 (16-ounce) can navy beans, rinsed and drained
  • 1 small zucchini, chopped
  • 3/4 cup chopped yellow bell pepper (about 1 small)
  • 1/3 cup chopped red onion
  • 1 large garlic clove, minced
  • 1/2 teaspoon salt
  • 1/4 cup hot mango chutney
  • 2 tablespoons chopped fresh mint
  • 2 tablespoons plain fat-free yogurt

Nutrition Information

  • calories 25
  • fat 0.1 g
  • satfat 0.0 g
  • protein 1.1 g
  • carbohydrate 5.1 g
  • cholesterol 0 mg
  • iron 0.3 mg
  • sodium 142 mg
  • caloriesfromfat 3 %
  • fiber 0.8 g
  • calcium 10 mg

How to Make It

  1. Cook first 4 ingredients in a small skillet, stirring constantly, over low heat 1 minute; remove from heat.

  2. Combine beans and next 5 ingredients in a bowl; add spice mixture, stirring well. Stir in chutney, mint, and yogurt. Serve with Quick Pita Chips (page 12) or commercial baked pita chips.

Oxmoor House Healthy Eating Collection