Makes approximately 1 1/2 cups.
* 1 19-oz can low-sodium mixed beans, drained and rinsed (about 2 cups drained)
* 1 clove garlic, minced
* 2 tbsp fresh lemon juice
* 1 tsp olive oil
* 1/4 cup water or organic low-sodium vegetable stock
* 1 tbsp fresh herbs (flat-leaf parsley and rosemary), chopped
* 1/2 tsp chile powder
* Sea salt and fresh ground black pepper, to taste
Place all ingredients into a food processor and mix until smooth. Store in a resealable container and refrigerate or freeze until needed. Dip will keep refrigerated for 2 to 3 days or frozen for 2 to 3 months.
TIP: Switch out the lemon to lime, add 1/4 tsp cumin and use cilantro as your herb instead of parsley and rosemary, and you've got a clean Mexican-inspired dip!
Nutrients per 1/2-cup serving:
Calories: 110, Total Fat: 2 g, Sat. Fat: 0 g, Carbs: 18 g, Fiber: 5 g, Sugars: 1 g, Protein: 6 g, Sodium: 105 mg, Cholesterol: 0 mg
Nutritional Bonus: Pump some iron! Beans are naturally high in iron, helping to keep you energized, bright-eyed and your immune system going strong.