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Irresistible White Bean Dip
4 servings
The combination of miso, black salt, and nutritional yeast makes this recipe irresistible! Serve for lunch with whole-grain crackers and vegetables.
About the Recipe
139 Calories · 9.2 g Protein · 6.3 g FiberLunch
Gluten-free · Nut-free
Prepare this recipe in just minutes using a food processor or high-powered blender.
Opt for gluten-free crackers if you are following a gluten-free diet.
Ingredients
Makes 4 Servings
- 1 15-oz can (93 g) white beans, rinsed and drained
- 2 tbsp (30 mL) lemon juice
- 2 tsp (10 mL) miso
- 1/2 tsp (2.5 mL) iodized salt
- 1/4 tsp (1.2 mL) black salt
- 1 tbsp (15 mL) tahini
- 1 tbsp (15 mL) nutritional yeast
- 1 clove garlic
- 1/4 to 1/2 tsp (1.2 to 2.5 mL) maple syrup (optional)
- 1 to 1 1/2 tbsp (15 to 23 mL) water
Directions
-
In a small food processor or high-powered blender, combine the beans, lemon juice, miso, salt, black salt, tahini, nutritional yeast, garlic, syrup (if using), and 1 tbsp (15 mL) of water.
-
Puree, adding 1/2 tbsp (7.5 mL) of water if needed (be careful when adding more water; dip should remain thick).
-
Taste, and season with extra lemon, salt, or garlic, if desired.
Nutrition Facts
Per serving:
Calories: 139
Fat: 3 g
Saturated Fat: 0.4 g
Calories from Fat: 16%
Cholesterol: 0 mg
Protein: 9.2 g
Carbohydrate: 21 g
Sugar: 1.0 g
Fiber: 6.3 g
Sodium: 638 mg
Calcium: 88 mg
Iron 3.2 mg
Vitamin C: 1.3 mg
Beta-Carotene: 3 mcg
