Fast and Easy Bean Dip

Picture to come!

Prep time: 5 minutes

Serving size: 1/4 cup

Serves: 8

Directions and Ingredients:

Using a blender, mix 1 (15.5 ounce) can beans (cannellini, chickpeas, black beans, pinto, etc), 1 minced clove garlic, ¼ cup water, 1 Tbsp canola oil, ½ tsp salt (optional), ½ teaspoon black pepper.

  • For a little spicy zest, add ¼ cup salsa.
  • For a thicker dip, add ¼ cup low-fat yogurt
  • For a different flavor, add ¼ cup of your favorite rinsed and minced fresh herbs.

Serve with tortilla chips, Wheat Thin crackers, whole wheat pita wedges, or raw vegetables like cucumber slices, carrots, grape tomatoes, and pepper strips.

Nutrition info per serving: 70 calories, 10 gms carbs, 2 gms fat, 4 gms pro, 288 mg sodium, 1 gm sugar, fiber 4.2 gms