Parmesan-White Bean Dip

  • Prep Time 15 min
  • Total Time 25 min
  • Servings 14

Ingredients

Ingredients

1
tablespoon canola or soybean oil
2
cloves garlic, finely chopped
2
teaspoons chopped fresh or 1 teaspoon dried rosemary leaves, crumbled
1
can (19 ounces) cannellini beans, rinsed and drained
1/4
to 1/3 cup chicken broth or white wine
2
tablespoons chopped fresh Italian parsley
1
cup shredded Parmesan cheese (4 ounces)
7
cups assorted cut-up fresh vegetables

Directions

Directions

  • 1 Heat oil in heavy 2-quart saucepan over medium heat. Cook garlic and rosemary in oil 1 to 2 minutes, stirring constantly, until garlic is light golden. Remove from heat.
  • 2 Add cannellini beans and broth to saucepan. Partially mash beans with potato masher. Stir in parsley. Heat over medium-low heat, stirring occasionally, until bean mixture is thoroughly heated. Stir in cheese until melted. Serve warm with vegetables.

Notes










Tips

Expert Tips

“Yoga has been very good for me; I’ve become stronger and more flexible from it. Best of all, it has a comforting effect on my mind and is a comfort to my soul. Another thing that’s important for me is to have a creative outlet, and preparing this easy recipe does it for me.” Sherry L.

Many dips made with sour cream or mayonnaise are high in fat. Using beans as a base for this dip keeps the fat low and gives you the added benefit of fiber. For more fiber and added nutrients, dunk carrot and celery sticks or green bell pepper slices into this dip. You can also use pita wedges or crackers for dipping; just check the label for the amount of fat and calories.

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
120
Calories from Fat
35
% Daily Value
Total Fat
3 1/2g
6%
Saturated Fat
1 1/2g
8%
Trans Fat
0g
0%
Cholesterol
5mg
2%
Sodium
190mg
8%
Total Carbohydrate
14g
5%
Dietary Fiber
4g
15%
Sugars
2g
2%
Protein
8g
8%
% Daily Value*:
Vitamin A
70%
70%
Vitamin C
25%
25%
Calcium
15%
15%
Iron
10%
10%
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.