Broccoli and Bean Dip Recipe
Diabetic Friendly Recipe
A delicious Broccoli and Bean Dip for vegetables, packed with garlic flavor. Broccoli florets and cannellini beans are flavored with lemon, green onion, red pepper flakes, salt and black pepper.
4 garlic cloves, unpeeled
3 teaspoons extra virgin olive oil, divided
1/8 teaspoon dried crushed red pepper flakes or a few drops hot pepper sauce
2-1/2 cups broccoli florets
1 cup canned low-sodium cannellini beans, rinsed and drained
1 tablespoon fresh lemon juice
1 tablespoon green onion, minced
1/8 teaspoon salt
1/4 teaspoon black pepper
Preheat oven to 350-degrees. Combine garlic, 1-teaspoon oil and crushed red pepper in small foil packet, sealing well. Bake until garlic is tender, about 35 minutes. Cool slightly; squeeze garlic out of skins.
Meanwhile, steam broccoli florets in microwave until very tender, about two minutes. Rinse with cold water to stop cooking; drain. Transfer to blender or food processor. Add beans, lemon juice, green onion, garlic mixture and remaining oil. Puree until smooth.
Season with salt, pepper and additional red pepper flakes or hot sauce, if needed or desired.
Yield: 1-1/2 cup
Serving Size: 1/4-cup
Calories: 56; Fat: >2g; Saturated Fat: Less than 1g; Calories from Fat: 36 percent; Protein: 3g; Carbohydrates: 7g; Cholesterol: 0mg; Sodium: 96mg; Fiber: 2g;
Dietary Exchanges: 1/2 Starch, 1/2 Fat