White Bean "Hummus"
| 9 |
15 |
291 |
| Ingredients |
Minutes |
Calories |
|
| Prep |
Cook |
Servings |
| 5 min |
10 min |
4
|
Similar to hummus, this white bean dip works as a great dip or spread. Below is the basic recipe, feel free to experiment with herbs & spices!
Ingredients
|
2 can (15oz)
|
Cannellini beans, canned
(often called white Italian beans)
|
|
1 clove(s)
|
Garlic
(minced)
|
|
2 tbsp
|
Extra virgin olive oil
|
|
1/2 tsp
|
Sea salt, fine
|
|
3 tbsp
|
Lemon juice
(juice from one lemon)
|
|
1 dash
|
Oregano, ground
|
|
1 dash
|
Rosemary, dried
|
|
1 dash
|
Sage, ground
|
|
1 dash
|
Basil, dried
|
Instructions
- Use a blender to first mince the garlic, then add all remaining ingredients except for oil and pulse to form a very rough paste.
- Pour in the oil. Do it quickly so that the spread retains a bit of texture.
- Serve with veggies as a dip or a spread for sandwiches.
Notes:
Hummus
is a great source of vegetarian protein and is high in fibre!
Serve with:
carrot sticks
celery sticks
cucumber slices
Nutrition Facts
Per Portion
Calories
291
Calories from fat
84
Calories from saturated fat
10.1
Total Fat
9.4 g
Saturated Fat
1.1 g
Trans Fat
0.0 g
Polyunsaturated Fat
1.0 g
Monounsaturated Fat
5.1 g
Cholesterol
0
Sodium
572 mg
Potassium
448 mg
Total Carbohydrate
41 g
Dietary Fiber
10.3 g
Sugars
0.3 g
Protein
15.9 g
Dietary servings
Per Portion
| Meat Alternative |
1.1 |
| Vegetables |
1.5 |
Energy sources
Meal Type(s)
