If a plate of crudités could speak, they would say to this garlicky dip, “You complete me.”
Tip: Cool beans
When it comes to getting some serious nutritional bang for your buck, navy beans get the gold medal. They’re packed with fiber, protein, folate, magnesium and iron.
Roasted Garlic Bean Dip
Ingredients
- 1 large garlic bulb
- 1/2 tsp plus 3 Tbsp extra-virgin olive oil
- 1 - 15 oz can white navy beans, drained and rinsed
- 1/2 cup silken tofu
- 1 tsp finely chopped rosemary
- 1 shallot, chopped
- Juice of 1/2 lemon
- 1/4 tsp salt
Nutrition
Per serving:
- calories120
- protein5g
- fat6g
- carbs13g
- sugar0g
- fiber3g
- sodium310mg
Directions
01
Preheat oven to 400 F.
02
Remove excess papery covering from garlic bulb and slice off top of the head so that most of the cloves are exposed. Place garlic on piece of parchment paper, drizzle with 1/2 tsp olive oil and season with pinch of salt. Wrap tightly, seal top with kitchen string and bake for 35 minutes, or until garlic is very soft.
03
Once cool enough to handle, squeeze roasted garlic pulp into food processor along with remaining ingredients. Blend until smooth.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
