RECIPES: Avocado White Bean Dip

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Avocado White Bean Dip

1 can (15-16 oz.) great northern or cannellini white beans, rinsed and drained (reserve liquid)

1 can (15-16 oz.) garbanzo beans, drained and rinsed (reserve liquid)

4 large avocados, peeled and seeded

1-1½ cup packed cilantro, coarsely chopped

2 green onions, coarsely chopped

4-6 garlic cloves, depending on size and preference

Zest of 1 lime

1 teaspoon kosher salt

1-2 teaspoons crushed red pepper

¼ – 1/3 cup each lemon and lime juice*

Reserved bean liquid*

 

In a food processor, combine beans, avocados, cilantro, green onions, garlic, lime zest, salt and crushed red pepper, ¼ cup lemon juice and ¼ cup lime juice. Process until smooth and thoroughly combined. Taste. Add additional lemon/lime juice if desired and reserved bean liquid if a thinner dip is desired.

Serve with whole-grain crackers, corn tortilla chips, pita chips, bagel chips or any fresh vegetables.

*Start with ¼ cup each lemon and lime juice, then add more if needed after tasting. Plus, thin dip with additional lemon/lime juice and/or reserved bean juice.

Makes about 5½ dip (11 servings of ½ cup each)

 

Nutrition information per serving:

Calories:  170   Protein:  4 g    Carbohydrate: 21 g    Fat:  8 g   Saturated Fat:  1 g Cholesterol:   0 mg  

Sodium:  195 mg   Potassium:  405 mg   Calcium:  36 mg Iron:  1.3 mg (7%)

Folate:  93 mcg (23 %) Vitamin A:  340 IU (7%) Vitamin C: 14 g (24%) Fiber:  6.5 g

Recipe created by Kim Galeaz, RDN, CD