bkeck01
07-26-2010, 12:02 PM
Puree canned beans, add garlic and seasonings for a quick, healthy dip.
Makes 4 servings. 3/4 cup per serving.
Prep time: 15 minutes
Ingredients
1 (15-ounce) can garbanzo beans, drained
1⁄4 cup plain lowfat yogurt
3 tablespoons lemon juice
2 1⁄2 tablespoons tahini sauce*
1 teaspoon ground cumin
2 cloves garlic, minced
3 tablespoons minced green onion
4 cups sliced fresh vegetables (carrots, bell peppers, celery)
Preparation
Combine beans, yogurt, lemon juice, tahini sauce, cumin, and garlic
in a food processor. Process until smooth. Add green onion and pulse
until green onion is finely chopped. Transfer to a bowl and serve
with vegetables.
VARIATION: Omit green onions. Add 1 teaspoon chopped
canned chipotle chilies and 1 to 2 teaspoons adobo sauce
from chilies into bean mixture before processing.
Nutrition Information Per Serving:
Calories 170, Carbohydrate 31 g,
Dietary Fiber 6 g, Protein 7 g,
Total Fat 2 g, Saturated Fat 0 g,
Cholesterol 0 mg, Sodium 350 mg,
*Tahini sauce is made from ground sesame seeds.
This can be found in the Asian food section of most
grocery stores. Once opened, it may be stored for 2
months in the refrigerator.
Makes 4 servings. 3/4 cup per serving.
Prep time: 15 minutes
Ingredients
1 (15-ounce) can garbanzo beans, drained
1⁄4 cup plain lowfat yogurt
3 tablespoons lemon juice
2 1⁄2 tablespoons tahini sauce*
1 teaspoon ground cumin
2 cloves garlic, minced
3 tablespoons minced green onion
4 cups sliced fresh vegetables (carrots, bell peppers, celery)
Preparation
Combine beans, yogurt, lemon juice, tahini sauce, cumin, and garlic
in a food processor. Process until smooth. Add green onion and pulse
until green onion is finely chopped. Transfer to a bowl and serve
with vegetables.
VARIATION: Omit green onions. Add 1 teaspoon chopped
canned chipotle chilies and 1 to 2 teaspoons adobo sauce
from chilies into bean mixture before processing.
Nutrition Information Per Serving:
Calories 170, Carbohydrate 31 g,
Dietary Fiber 6 g, Protein 7 g,
Total Fat 2 g, Saturated Fat 0 g,
Cholesterol 0 mg, Sodium 350 mg,
*Tahini sauce is made from ground sesame seeds.
This can be found in the Asian food section of most
grocery stores. Once opened, it may be stored for 2
months in the refrigerator.