Red Bean-and-Olive Oil Dip

bean-avocado-dip Recipe
Charles Masters
Here's a satisfying and slimming snack that can be a dip or a spread: Beans and avocado are loaded with filling fiber—and the oleic acid in olive oil may trigger tummy hormones that increase the feeling of fullness between meals.

Yield:

Nutritional Information

Calories 116
Satfat 1 g
Monofat 3 g
Polyfat 1 g
Fat 5 g
Cholesterol 1 mg
Protein 6 g
Carbohydrate 14 g
Sugars 1 g
Fiber 6 g
Iron 1 mg
Sodium 222 mg
Calcium 31 mg

Ingredients

1 (15.5-ounce) can kidney beans
1/2 cup low-fat Greek-style yogurt
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon cumin
1 tablespoon sliced scallions (green part only)
1/2 cup diced avocado
Additional extra-virgin olive oil
Baked whole-grain tortilla chips

Preparation

Rinse and drain kidney beans and place in the bowl of a food processor. Add yogurt, 1 tablespoon olive oil, salt, pepper, and cumin; process until smooth. Transfer to a serving dish or bowl, and top with sliced scallions. Top with avocado, and drizzle with additional olive oil, if desired. Serve with baked whole-grain tortilla chips.

Frances Largeman-Roth, RD,

Health

January 2010
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