Thursday, June 25, 2009

Garlic & White Bean Dip Humuus

From EatingWell Magazine December 2005/January 2006

For this simple-as-can-be dip, rich-tasting poached garlic is pureed with convenient canned beans, a little bit of onion and a dash of lemon juice. Use it as a dip for crudités, a topping for bruschetta or even as a spread for a sandwich.

Makes 2 cups

ACTIVE TIME: 20 minutes

TOTAL TIME: 20 minutes


1/2 cup Roasted-Garlic Oil (recipe follows)
1 1/2 cups chopped onion
1/2 teaspoon salt
1 15-ounce can cannellini beans, rinsed (see Tip)
1/2 cup Oil-Poached Garlic Puree (recipe follows)
1 teaspoon lemon juice

Put oil, onion and salt in a large skillet and cook over medium heat until the onion is softened but not browned, 6 to 9 minutes. Stir in beans and cook until heated through, about 2 minutes. Transfer to a food processor. Add garlic puree and lemon juice and puree until smooth. Serve warm or cold.

NUTRITION INFORMATION: Per 2-tablespoon serving: 123 calories; 8 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 12 g carbohydrate; 3 g protein; 2 g fiber; 139 mg sodium; 173 mg potassium.

TIP: Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.

MAKE AHEAD TIP: Cover and refrigerate the dip for up to 3 days.

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