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Garlicky Tuscan Bean Dip
This Garlic Tuscan Bean Dip is the perfect easy healthy snack that works as a dip but also as a spread. You'll love the flavor and how simple it is to make.
Servings:
2
cups
Calories:
705 kcal
Course:
Appetizer, Snacks
Cuisine:
Vegan
Ingredients
- 1 3/4 cups White beans cooked, preferably soaked and cooked properly, like Great Northern or navy
- 1/4 cup olive oil
- 1 tablespoons lemon juice (juice of one lemon)
- 3 garlic or to taste, cloves
- 2 tablespoons parsley or 1/2 tablespoon dried, fresh
- 2 tablespoons basil or 1/2 tablespoon dried, fresh
- 1/2 teaspoon salt (or to taste)
- 1/4 - 1/2 teaspoon black pepper , optional
- 1/8 - 1/4 teaspoon crushed red pepper
- olive oil for optional garnish, additional
- herbs
- pine nuts
- beans
Instructions
- Put all ingredients into either a food processor.
- Process until smooth or chunky as desired.
- Top with a drizzle of olive oil, herbs, some additional beans when serving.
Cup of Yum
Nutrition Information
Serving
1cup
Calories
705kcal
(35%)
Carbohydrates
85g
(28%)
Protein
32g
(64%)
Fat
28g
(43%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
20g
(100%)
Sodium
1191mg
(50%)
Potassium
2111mg
(45%)
Fiber
22g
(88%)
Sugar
5g
(10%)
Vitamin A
1679IU
(34%)
Vitamin C
30mg
(33%)
Calcium
315mg
(32%)
Iron
13mg
(72%)
Net Carbohydrates
63g
Nutrition Facts
Serving: 2 cups
Amount Per Serving
Calories 705
% Daily Value*
| Serving | 1cup | |
| Calories | 705kcal | 35% |
| Carbohydrates | 85g | 28% |
| Protein | 32g | 64% |
| Fat | 28g | 43% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 20g | 100% |
| Sodium | 1191mg | 50% |
| Potassium | 2111mg | 45% |
| Fiber | 22g | 88% |
| Sugar | 5g | 10% |
| Vitamin A | 1679IU | 34% |
| Vitamin C | 30mg | 33% |
| Calcium | 315mg | 32% |
| Iron | 13mg | 72% |
| Net Carbohydrates | 63g |
* Percent Daily Values are based on a 2,000 calorie diet.