White Bean Dip

With only 15 Calories per teaspoon, sugar enhances the flavour and texture of fibre-rich, lower-fat foods, like this Bean Dip. Makes 12 servings.


1 clove garlic, minced
1/4 cup (50 mL) finely chopped onions
2 tsp (10 mL) sugar
1 jalapeno pepper, seeded and finely chopped
2 tsp (10 mL) water
1 19 oz.can (540 mL) white kidney beans, drained
2 tbsp (25 mL) water
dash of cayenne pepper
1/2 tsp (2 mL) cumin
1 tbsp (15 mL) lemon juice
2 tbsp (25 mL) fresh parsley, chopped
salt and pepper to taste
tortilla chips, or raw vegetables


In a small skillet cook garlic, onions, sugar, pepper, and 2 tsp water until soft.

In food processor or blender combine beans, 2 tbsp water, cayenne pepper, cumin, lemon juice, and garlic mixture. Process until smooth.

Place blended mixture into a 2 quart (2 L) saucepan. Heat over medium-low heat, stirring frequently, until hot.

Place in serving bowl, and garnish with parsley.
Serve with tortilla chips or chopped raw vegetables.