Smashed bean dip

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• Caroline

  02 September 2010

  Caroline rated and commented on this recipe

  

  I've had this in my lunch box twice this week and have been the envy of my colleagues.

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• Lee-anne

  11 April 2011

  Lee-anne rated and commented on this recipe

  

  I made this recipe to take to a BBQ as a nibble before all the meat, so cut up some veggies to go with it. Carrots, red pepper, celery and cucumber all went beautifully. I had favourable feedback, everyone liked it, but it was commented that it was very lemony - which was true, so maybe I'd cut back on the lemon next time. Also, I modified the recipe by using Total 0% Greek Yoghurt. I also added the following as I found it was a tad bland: - 1tsp salt - 1tsp cracked black pepper - 1tsp olive oil - a good pinch of chilli flakes By doing this and dividing the total into four portions, each portion had the following nutritional information: Cal - 152 (Cal from Fat 30) Fat - 3.3g Sat. Fat - 0.6g Sodium - 391mg Carb - 20.6g Of which Sugars - 2.4g Fibre - 7g Protein - 10.9g This makes it less cals than the recipe, and lower in fat. All in all, I was pleased with this one!

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Ingredients

• 400g can cannellini beans , rinsed and drained
• 400g can chickpeas , rinsed and drained
• juice 2 lemons , zest 1
• 2 garlic cloves , crushed
• 2 tsp ground cumin
• 100ml Greek yogurt

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Difficulty and servings

Makes 4 portions

Preparation and cooking times

Prep 10 mins

Vegetarian, Super healthy

Ingredients

• 400g can cannellini beans , rinsed and drained
• 400g can chickpeas , rinsed and drained
• juice 2 lemons , zest 1
• 2 garlic cloves , crushed
• 2 tsp ground cumin
• 100ml Greek yogurt

Per serving

172 kcalories, protein 11g, carbohydrate 22g, fat 5 g, saturated fat 1g, fibre 6g, sugar 3g, salt 1.04 g

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