Beans are an excellent source of cholesterol-lowering soluble fibre and folate, a nutrient thought to reduce homocysteine levels in the blood. Homocysteine is an amino acid that, at high levels, is associated with an increased risk of heart disease and stroke.
3/4 cup (180 ml) dried white kidney beans (yields 1 1/2 cups (350 ml) cooked)
1/2 cup (125 ml) tahini paste
1 clove garlic, minced
Juice of 1/2 lemon
Dash of black pepper
1/4 cup (60 ml) extra-virgin olive oil
6 large wholemeal pitas, sliced into wedges
To cook beans: soak beans overnight in 3 cups (750 ml) cold water. Drain and rinse well. Bring large pot of water to a boil. Place beans in boiling water and cook uncovered for 10 minutes. Reduce heat to a simmer and continue cooking beans uncovered for approximately 1 hour. Skim off any foam that forms. Drain and rinse beans in cold water.
Add cooked beans, tahini paste, garlic, lemon juice and pepper to food processor. While processing, slowly pour in olive oil. Process until ingredients are well combined.
Serve with wholegrain pita wedges.
Each serving contains: 850 kilojoules; 6 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 25 g carbohydrates; 5 g fibre; 180 mg salt.
source: “Snack Time“, alive Australia #011, autumn 2012