Dairy-Free, Gluten-Free, Nut-Free, Soy-Free, Vegan
SERVES 4
PREP TIME: 5 MINUTES
A simple bean dip is a savory, protein-packed, and health-promoting snack that kids and adults can enjoy every day. This recipe is no-cook and can be made in minutes in a blender or food processor. It’s great paired with a variety of fresh vegetables but can also be used as a spread on a sandwich or wrap.
1 (15-ounce) can cannellini, navy, or great northern beans, drained and rinsed
1½ tablespoons extra-virgin olive oil
Grated zest and juice of 1 small lemon
1 garlic clove
½ teaspoon salt
¼ teaspoon freshly ground black pepper
4 tablespoons water, divided
4 fresh basil leaves
2 parsley sprigs
Bioactive ingredients:
beans, olive oil, lemon, garlic, basil, parsley
1.
Put the beans, oil, lemon zest, lemon juice, garlic, salt, pepper, and 2 tablespoons of water in a food processor or blender. Pulse until completely combined.
2.
Add the remaining 2 tablespoons of water, 1 tablespoon at a
time, to achieve your desired creamy consistency.
3.
Add the basil and parsley. Pulse 4 to 5 more times to incorporate the herbs without blending them in completely, so that pieces of the leaves are visible.
Per Serving:
Calories: 127; Total fat: 5g; Saturated fat: 1g; Protein: 6g; Total carbohydrates: 15g; Fiber: 5g; Sugar: 0g; Cholesterol: 0g
VARIATION:
All beans are beneficial due to their high fiber and protein content in addition to their vitamins, minerals, and unique antioxidants. You can make this dip with chickpeas for more of a hummus-style dip, or you could get creative with black or pinto beans.