alive logo

Roasted Garlic Bean Dip


    Roasted Garlic Bean Dip

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


    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 bulb
    1/2 tsp (2 mL) plus 3 Tbsp (45 mL) extra-virgin olive oil 
    1 - 15 oz (425 g) can white navy beans, drained and rinsed
    1/2 cup (125 mL) silken (soft) tofu
    1 Tbsp (15 mL) finely chopped rosemary
    1 shallot, chopped
    Juice of 1/2 lemon
    1/4 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


    Roasted Garlic Bean Dip




    SEE MORE »
    Salmon Tacos with Red Cabbage and Orange Slaw with Lime Yogurt
    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.