Creamy Bean Dip
Ingredients
- 1 tablespoon olive oil
- 1 tablespoon mustard seeds
- 1 tablespoon cumin seeds
- 1 small serrano chili, minced
- 1 (15.5-oz) can cannellini beans, rinsed
- 2 teaspoons red-wine vinegar
- 1/2 cup fat-free plain yogurt
- 1/4 teaspoon kosher salt
- 1/4 teaspoon fresh pepper
Preparation
1. Warm olive oil in small skillet over medium heat. Add seeds and chili. Cook, stirring, until seeds pop and are fragrant (2 minutes). Transfer half of mix to a food processor. Set aside the rest.
2. Add remaining ingredients to the food processor; process until smooth. Transfer to a serving dish and top with reserved seed mixture.
Print
- Prep Time:
- Cook Time:
- Yield: Makes 1 1/4 cups (serving size: 1/4 cup)
Nutritional Information
| Calories per serving: | 135 |
|---|---|
| Fat per serving: | 3.5g |
| Saturated fat per serving: | 0.5g |
| Monounsaturated fat per serving: | 2.4g |
| Polyunsaturated fat per serving: | 0.5g |
| Protein per serving: | 8g |
| Carbohydrates per serving: | 19g |
| Fiber per serving: | 4g |
| Cholesterol per serving: | 0.0mg |
| Iron per serving: | 3mg |
| Sodium per serving: | 269mg |
| Calcium per serving: | 120mg |
Good to Know
The fat-free yogurt in this dip is loaded with calcium, which is great because if you’re low on this mineral, your body is more inclined to store calories as fat.
