from-cookinglight

White Bean and Coriander Dip

White Bean Dip Photography: Becky Luigart-Stayner; Styling: Jan Gautro

Ingredients

  • 1 tablespoon olive oil
  • 6 garlic cloves, sliced
  • 1 tablespoon ground coriander seeds
  • 1 1/8 teaspoons hot paprika, divided
  • 1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
  • 3/4 cup fat-free, less-sodium chicken broth
  • 2 tablespoons chopped fresh flat-leaf parsley
  • 20 sesame breadsticks

Preparation


Heat oil in a small saucepan over medium heat. Add garlic, coriander, and 1 teaspoon paprika; cook 2 minutes or until garlic is tender and lightly browned, stirring constantly. Add beans; cook 2 minutes, stirring frequently. Add broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes.

Place bean mixture in a food processor; process until smooth. Stir in parsley. Spoon into a medium bowl; chill. Sprinkle with 1/8 teaspoon paprika. Serve with breadsticks.


  • Yield: 20 servings (serving size: 1 breadstick and 1 tablespoon dip)

Nutritional Information

Calories per serving: 42
Caloriesfromfat per serving: 28%
Fat per serving: 1.3g
Saturated fat per serving: 0.2g
Monounsaturated fat per serving: 0.5g
Polyunsaturated fat per serving: 0.2g
Protein per serving: 1.6g
Carbohydrate per serving: 5.9g
Fiber per serving: 1.1g
Cholesterol per serving: 0.0mg
Iron per serving: 0.6mg
Sodium per serving: 81mg
Calcium per serving: 13mg

Good to Know

Olive oil is high in monounsaturated fat, ensuring a healthy heart. For a cholesterol-free dip, use vegetable broth.