Recipe: Garden Chive Bean Dip

When you come home hungry, you often reach first for something sweet. Resist that urge and try this dip instead. It’s a great filler for late afternoon or early evening cravings because it’s loaded with protein and healthy fat. Have it ready to go in the refrigerator with some blanched broccoli, beans or asparagus for dipping.

For a spicy version of this dip, add fresh minced jalapenos. Not only will they bring on the heat, but jalapenos are also low in calories and a good source of vitamins C and B6.

Ingredients

• 12 ounces (about 2 1/3 cups) frozen lima beans, cooked according to package directions
• 1 cup (about 5 ounces) frozen green peas, cooked according to package directions
• 1/2 cup canned and quartered artichoke hearts, well-drained
• 1/2 cup tahini
• 5 tablespoons fresh lemon juice
• 2 teaspoons fresh garlic, minced
• 1 teaspoon salt
• 1 teaspoon ground cumin
• 1/8 teaspoon black pepper
• 1/2 cup green onions, thinly sliced, firmly packed
• 1/4 cup fresh chives, thinly sliced, firmly packed

Directions

1. In the bowl of a food processor, combine all but the green onions and chives.
2. Process until a slightly chunky puree forms, occasionally stopping to scrape down the sides of the bowl, about 2 minutes.
3. Transfer the dip to a medium bowl.
4. Reserve a tablespoon of green onions. Fold the remaining green onions and chives into the dip.
5. Garnish the top with the reserved green onions and serve.

Nutrition information (per serving)

Makes 6 servings
Serving size = 1/2 cup

Calories: 226
Saturated fat: 1.5 g
Sodium: 524 mg
Total carbohydrate: 24 g
Sugar: 2 g
Cholesterol: 0 mg
Fiber: 6.8 g
Protein: 9.4 g

— Recipe created by Jim Perko Sr., CEC, AAC. Adapted from the What to Eat When cookbook