East Indian Bean Dip

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.

Yield: 24 servings (serving size: 2 tablespoons)
Recipe from Oxmoor House

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Recipe Time

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Nutritional Information

Amount per serving
  • Calories: 25
  • Fat: 0.1g
  • Saturated fat: 0.0g
  • Protein: 1.1g
  • Carbohydrate: 5.1g
  • Cholesterol: 0mg
  • Iron: 0.3mg
  • Sodium: 142mg
  • Calories from fat: 3%
  • Fiber: 0.8g
  • Calcium: 10mg

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

Preparation

  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.
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