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Roasted Garlic Bean Dip

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    If a plate of crudités could speak, they would say to this garlicky dip: “You complete me.”

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    Better for you: When it comes to getting some serious nutritional bang for your buck, navy beans get the gold medal. They’re packed with fibre, protein, folate, magnesium, and iron.

    1 large garlic bulb1/2 tsp (2 mL) plus 3 Tbsp (45 mL) extra-virgin olive oil 1 - 15 oz (425 g) can white navy beans, drained and rinsed1/2 cup (125 mL) silken (soft) tofu1 Tbsp (15 mL) finely chopped rosemary1 shallot, choppedJuice of 1/2 lemon1/4 tsp (1 mL) salt

    Preheat oven to 400 F (200 C).

    Remove excess papery covering from garlic bulb and slice off top of the head so that most of the cloves are exposed. Place garlic on a piece of parchment paper, drizzle with 1/2 tsp (2 mL) olive oil, and season with pinch of salt. Wrap tightly, seal top with kitchen string, and bake for 35 minutes, or until garlic is very soft.

    Once cool enough to handle, squeeze roasted garlic pulp into food processor along with remaining ingredients. Blend until smooth.

    Serves 8.

    Each serving contains: 120 calories; 5 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 13 g total carbohydrates (0 g sugars, 3 g fibre); 310 mg sodium

    source: "Take a Dip", alive #362, December 2012

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    Roasted Garlic Bean Dip

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