Bean-based dips are healthier than typical creamy cheese-based dips. The beans offer unsaturated fat, protein and fiber. Also, roasted red peppers are a good source of potassium, which many of us are lacking. Research shows garlic may be effective at slowing the hardening of arteries, while lemon juice adds a burst of vitamin C, a well-known antioxidant that helps support your immune system.
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2 19-ounce cans chickpeas, drained and rinsed
1 12-ounce jar roasted red peppers, including liquid
1 tablespoon extra virgin olive oil
2 garlic cloves, chopped
3 teaspoons lemon juice
1 teaspoon ground cumin
½ teaspoon salt
- Combine all ingredients in a food processor and blend until smooth.
- Add water if consistency is too thick.
Serving size: ¼ cup
Makes about 3 cups or 24 servings
Total fat: 1.5 g
Saturated fat: 0 g
Cholesterol: 0 mg
Sodium: 240 mg
Protein: 3 g
Carbohydrate: 9 g
Dietary fiber: 5 g
Sugar: 1 g
Source: “Prevent and Reverse Heart Disease” by Dr. Caldwell B. Esselstyn Jr., MD.