Friday, July 22, 2016

Healthy White Bean Dip

Last Year's Post:  Chicken Quinoa Salad with Nectarine Vinaigrette
Two Years Ago:   Fresh Cherry Hand Pies

It's easy to buy a can of bean dip, but it's loaded with fat and preservatives.  This is a healthy alternative that's very quick to make and can be customized to your preference.  Serve with cut-up veggies and whole wheat crackers for a very healthy snack.

Cannellini beans are creamy and mild, perfect for a dip that everyone will like.  It's a nice change from hummus but with the same creamy consistency and protein.You can add more cilantro, garlic, or lemon to your preference, or substitute parsley for the cilantro for you cilantro-haters out there.    Sprinkle the top of the dip with paprika or your favorite spice blend for added flavor.

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Healthy White Bean Dip
Makes about 2 cups

1 (15 ounce) can cannellini beans, rinsed and drained (or equivalent cooked dried beans)
1/4 cup chopped fresh cilantro (not packed)
1 small clove garlic, minced
3 tablespoons olive oil
½ large lemon, juiced
Salt and pepper to taste

Combine all ingredients except salt and pepper in a food processor and process until smooth.  If necessary, add a small amount of water until your desired consistency is reached.  Taste and season with salt and pepper.  Add more cilantro or lemon if desired.

May be made 2-3 days in advance and stored, covered, in the refrigerator.

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