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

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