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