Many dips are laden with fat from mayonnaise or sour cream. Here, beans make a hearty substitute and lend a hummus-like texture – with the added bonus of fibre and protein.
- Portion size 6 servings
- Credits : Canadian Living Magazine: March 2011
Ingredients
Method
In saucepan of boiling salted water, cover and cook broccoli until tender-crisp, about 2 minutes. Drain and chill in cold water; drain well. Transfer to food processor.Add beans, Cheddar cheese, garlic, oil, lemon juice, salt and pepper; purée until smooth.
To take along, divide dip, vegetables and pitas among resealable containers.
Nutritional facts Per each of 6 servings: about
- Sodium 715 mg
- Protein 14 g
- Calories 328.0
- Total fat 15 g
- Potassium 699 mg
- Cholesterol 20 mg
- Saturated fat 5 g
- Total carbohydrate 39 g
%RDI
- Iron 21.0
- Folate 45.0
- Calcium 20.0
- Vitamin A 112.0
- Vitamin C 178.0
