Navy Bean Recipes Healthy
Most artichoke dips could justifiably be alleged mayonnaise and cheese dips, accustomed what goes into them.
To actualize a added alimental rendition, we looked to bean dip to accommodate a buttery abject that contributed protein and cilia instead of saturated fat. We anticipation that the vegetal artichokes (high in vitamins K and C and assorted minerals) would accomplice able-bodied with the earthy-sweet but balmy beans, abacus some bare character.
We chose fleet beans for their buttery texture, rinsing them to abolish balance sodium. Using canned beans and jarred artichoke hearts kept the compound easy. To access the creaminess of our dip and add a bushing access of protein, we congenital Greek yogurt.
Finally, a advantageous dosage of auto juice, garlic, parsley, and scallion added beginning acidity and brightness. Serve with vegetables, whole-grain crackers, or whole-grain chips.
NAVY BEAN AND ARTICHOKE DIP
Start to finish: 50 minutes
1 teaspoon grated auto bite additional 2 tablespoons juice
1 baby garlic clove, minced
1 (15-ounce) can fleet beans, 2 tablespoons aqueous reserved, beans rinsed
1 cup jarred accomplished artichoke hearts arranged in water, rinsed and patted dry, 2 tablespoons chopped
1/4 cup beginning parsley leaves
1 scallion, white and ablaze blooming genitalia cut into 1/2-inch pieces, aphotic blooming allotment broken attenuate on bias
1/4 teaspoon arena fennel
Pinch cayenne pepper
1/4 cup amoebic apparent 2 percent Greek yogurt
Cold-pressed extra-virgin olive oil
Combine auto bite and abstract and garlic in basin and let sit for 15 minutes.
Pulse garlic-lemon abstract mixture, beans, their aloof liquid, accomplished artichoke hearts, parsley, white and ablaze blooming scallion pieces, 3/4 teaspoon salt, fennel, and cayenne in aliment processor until cautiously ground, 5 to 10 pulses, abrading bottomward basin as needed. Abide to action until compatible adhesive forms, about 1 minute, abrading bottomward basin as needed.
Add yogurt and abide to action until smooth, about 15 seconds. Transfer to confined bowl, cover, and let angle at allowance temperature for 30 minutes. (Dip can be air-conditioned for up to 1 day; accompany to allowance temperature afore serving.) Season with alkali to taste. Sprinkle with aloof chopped artichokes and aphotic blooming scallion parts, and dribble with oil to aftertaste afore serving.
America’s Test Kitchen provided this commodity to The Associated Press.
Navy Bean Recipes Healthy – navy bean recipes healthy
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Originally posted 2018-03-03 15:21:57.