Monday, November 28, 2011

Tapas Please! Roasted Garlic White Bean Dip

This recipe is so creamy and delicious you would never guess that it is a healthy dip.  Bean dips are wonderful appetizers for crackers, pita chips, and crunchy vegetables.  They pack in fiber and are lower in fat and calories than most dips.  This recipe is ready in minutes if you use canned beans and is a super inexpensive appetizer to bring to a party.  Roast garlic ahead of time and use in your cooking (pasta, tomato sauce, flavored mayo, sour cream)... you get the point!

Cannellini Beans (also referred to as white kidney beans) have a nutty-like flavor and are very popular in Italian dishes. Using dried beans... soak beans overnight or for at least 6 hours to cut down on cooking time.  Bring 10 cups of water to a boil.  Boil for 10 minutes then reduce to simmer for 2 hours.  Add salt, if needed, after the beans are soft.

How to roast your own garlic:  Preheat your oven to 400 degrees.  Peel the outer layers of the garlic bulb skin and cut off the ends to expose the individual cloves.  Drizzle with a tsp of olive oil and cover with aluminum foil.  Bake for 30-35 minutes or until the cloves are soft when touched.

Roasted Garlic White Bean Dip
Serves 20

1 can of Cannellini beans, drained and rinsed
4 cloves of roasted garlic
1 Tbsp olive oil
1 Tbsp lemon juice
1/2 tsp dried basil
1/4 tsp paprika
dash of red pepper flakes
pepper, to taste

Combine all ingredients in a blender or food processor and blend until smooth and creamy.

Nutrition Facts: 1 Tbsp
15 calories, 2 g carbohydrates, 1 g protein, .6 g fat, 1 g fiber, 28 mg sodium

1 comment:

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