2 cloves garlic
1 (15 ½ -ounce) can cannellini beans
1/3 bunch fresh parsley
¼ cup water
1 Tablespoon canola oil
¼ teaspoon salt
½ teaspoon ground black pepper
Pinch of cayenne pepper
Spicy White Bean Dip
Servings: 6
Ingredients:
Directions:
- Peel and mince garlic cloves.
- Drain and rinse cannellini beans.
- Rinse and chop parsley.
- In a blender, add garlic, cannellini beans, water, canola oil, salt, ground black pepper, and cayenne pepper. Blend until smooth.
- Transfer dip to medium bowl. Top with parsley and stir.
Recipe courtesy of Maryland WIC Cookbook
Recipe Category
30 minutes or less, No cooking required, One pan meals
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.
Spicy White Bean Dip
Servings: 6
Ingredients:
2 cloves garlic
1 (15 ½ -ounce) can cannellini beans
1/3 bunch fresh parsley
¼ cup water
1 Tablespoon canola oil
¼ teaspoon salt
½ teaspoon ground black pepper
Pinch of cayenne pepper
Directions:
- Peel and mince garlic cloves.
- Drain and rinse cannellini beans.
- Rinse and chop parsley.
- In a blender, add garlic, cannellini beans, water, canola oil, salt, ground black pepper, and cayenne pepper. Blend until smooth.
- Transfer dip to medium bowl. Top with parsley and stir.
Recipe courtesy of Maryland WIC Cookbook
Nutrition Facts
6 serving per container
Serving size 3/4 cup
| Amount Per Serving | ||
|---|---|---|
| Calories | 80 | |
| % Daily Value* | ||
| Total Fat 3g | 4% | |
| Saturated Fat 0g | 0% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 120mg | 5% | |
| Total Carbohydrate 10g | 4% | |
| Dietary Fiber 3g | 11% | |
| Total Sugars 1g | ||
| Includes 0g Added Sugars | 0% | |
| Protein 4g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 28mg | 2% | |
| Iron 1mg | 6% | |
| Potassium 157mg | 4% | |
The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.