Tip# 5 Bean Dips and Spreads
WOULD YOU BELIEVE: A 2-tablespoon serving of Ranch dip can be 18 grams of fat or 95% fat.
SOME FACTS: Bean dips are one of my personal favorites because they are so versatile. I love to use them to replace high-fat dips. They are also tasty, low in fat, and can be used for snack foods as well as sandwiches. A variety of beans can be used in dips and spreads, depending on your personal taste. My favorite happens to be garbanzo bean dip. This is also known as a Mediterranean dish called hummus. If you want a bean dip that is even more convenient, use non- fat refried beans straight from the can to use as a dip or to spread on your sandwiches (in addition to its more common use in burritos and tostadas).
WHAT YOU CAN DO:
• Try the following bean dip recipes.
• Try them as sandwich spreads.
EMWL Bean Dip
2 Onions, raw, chopped
3 cloves Garlic, crushed 1 can Tomatoes oz.)
2 cans Black beans (15 oz.), drained
1 Tbsp. Chili powder
1 Tbsp. Chili con carne seasoning
2 tsp. Cumin
2 tsp. Coriander
¼ tsp. Cayenne
Sauté onions and garlic in nonstick pan with a touch of water, until soft.
Add beans, heat through, move to blender and blend to dip consistency. Add spices and continue to blend until thoroughly mixed.
Use with low-fat crackers, chips, or spread onto a burrito or taco to make a bean base for your Mexican treats. You can be creative with this dip. Some people prefer to use fresh cooked beans; others like the speed of using canned. You can add chopped tomato, pepper, more onion, whatever suits your taste. Makes 6 portions. (1 portion = 225.7 calories, 1.4 grams fat, 24% protein, 71% carbohydrates, 5% fat)
Black Bean Dip
1 can Black beans (15 oz.) plus ½ C liquid from can
¼C Tomato-based salsa
¼C Onion, diced
2 cloves Garlic, roughly chopped
Mix all ingredients together and simmer until most of the liquid has evaporated. Puree and set aside. Makes 6 portions.
(1 portion = 99.2 calories, 0.4 grams fat, 25% protein, 71% carbohydrates, 3% fat)
Simple Hummus
1C Garbanzo beans, cooked
2-3 Tbsp. Lemon juice
1 Tbsp. Onion, minced
1 clove Garlic, crushed
1 tsp. Cumin
Low-sodium soy
sauce or salt, to taste
Pepper to taste
Water
Cook the dry garbanzo beans per package directions. (Also, see bean cooking chart on page 308.) You may use precooked canned beans instead, if you wish. Mash beans and mix ingredients together with enough water to keep a thick moist dip consistency. Makes 8 portions.
(1 portion = 93.5 calories, 1.3 grams fat, 22% protein, 67% carbohydrates, 12% fat)
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