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Prep Time: 0 Minutes Cook Time: 10 Minutes |
Ready In: 10 Minutes Servings: 4 |
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This is a creamy dip low in fat and high in fiber. It is like a low fat hummus Italian style. It is from the Clean Eating Magazine. It works with several herbs- what ever you have on hand. Serve it with crackers, bread, or veggies. Read more . Cannellini or white kidney beans are a good source of energy-boosting iron and Vitamin B1 9the anti-stress vitamin Ingredients:
2 tsp extra-virgin olive oil |
1/2 small red onion, chopped (about 1/2 cup) |
2 cloves garlic |
pinch of salt |
ground black pepper to taste |
1 15.5 ounce cannellini beans or other white beans (about 1.5cups) |
1/2 tsp chili powder |
1/4 cup water |
2 tbsp fresh basil or rosemary, or thyme or mint (can used dried, too) |
note- i usually double this recipe |
Directions:
1. In a nonstick skillet heat oil over low heat
2. Add onion and cook until soft, about 6 minutes
3. Add garlic and cook until it starts to color, about 1-2 minutes
4. Season with some salt and pepper
5. Add onion mixture to the bowl of a food processor
6. Add beans, chili powder, water, and more pepper
7. Process until mixture become a slightly chunky puree
8. transfer to a bowl and stir in herbs (can also process herbs w/ mixture if you prefer)
9. Taste and adjust seasonings
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