White Bean Dip
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Sugar can enhance the flavour and texture of fibre-rich, lower-fat foods, like this White Bean Dip, giving it a creamy mouthfeel while keeping the calorie content low. Makes 12 servings.
Ingredients
| Garlic, minced | 1 clove |
| Onions, finely chopped | ¼ cup (50 mL) |
| Granulated sugar | 2 tsp (10 mL) |
| Jalapeno pepper, seeded and finely chopped | 1 pepper |
| Water | 2 tsp (10 mL) |
| White kidney beans, drained | 19 oz can (540 mL) |
| Water | 2 tbsp (30 mL) |
| Cayenne pepper | 1 dash (1 mL) |
| Cumin | ½ tsp (2 mL) |
| Lemon juice | 1 tbsp (15 mL) |
| Fresh parsley, chopped | 2 tbsp (30 mL) |
| Salt and pepper | To taste |
| Tortilla chips or raw vegetables | To serve |
Instructions
- 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.
