Pine Nut-White Bean Dip
This low-fat bean dip makes a great vegetarian appetizer recipe for entertaining. Feel free to substitute other beans and nuts; the health benefits will be similar.
Prep Time:
15 mins
Total Time:
2 hrs 15 mins
Servings:
Makes 1-1/2 cups
Ingredients
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1/4 cup soft bread crumbs
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2 Tbsp. fat-free milk
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1 15-oz. can cannellini or Great Northern beans, rinsed and drained
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1/4 cup fat-free or light sour cream
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3 Tbsp. pine nuts, toasted
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2 tsp. lemon juice
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1/4 tsp. salt-free garlic and herb seasoning blend
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1/8 tsp. cayenne pepper
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2 tsp. snipped fresh oregano or basil
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Pine nuts, toasted (optional)
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Assorted vegetable dippers
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Fresh oregano leaves (optional)
Directions
1.
In small bowl combine crumbs and milk; cover. Let stand 5 minutes.
2.
Meanwhile, in blender or food processor combine beans, sour cream, pine nuts, lemon juice, seasoning, and pepper. Cover and blend or process until nearly smooth. Add crumb mixture. Cover and blend or process until smooth. Stir in herbs. Cover, refrigerate 2 to 24 hours. To serve, sprinkle dip with pine nuts and oregano. Serve with vegetable dippers. Makes 1-1/2 cups (twelve 2Tbsp. servings).
Nutrition information
Calories 40, Total Fat 1 g, Saturated Fat 0 g, Monounsaturated Fat 1 g, Polyunsaturated Fat 1 g, Cholesterol 1 mg, Sodium 70 mg, Carbohydrate 7 g, Total Sugar 0 g, Fiber 2 g, Protein 3 g. Daily Values: Vitamin C 0%, Calcium 0%, Iron 0%.
Percent Daily Values are based on a 2,000 calorie diet
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