Navy bean dip
8 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1 | Onion, chopped | |
| 1 | Garlic clove, chopped | |
| ¼ | cup | Vegetable oil |
| 2 | cups | Navy beans, cooked |
| 4 | ounces | Canned green chiles, drained,chopped |
| ¼ | cup | Plain lowfat yogurt |
| 2½ | tablespoon | Cider vinegar |
| 1½ | teaspoon | Ground cumin |
| ¾ | teaspoon | Paprika |
| ¼ | teaspoon | Salt |
Directions
In a large nonstick skillet, saute onions and garlic in oil over medium heat until transparent. Gradually add beans, mashing them into a coarse paste with a large spoon or fork. Lower heat and continue to cook beans until they begin to look dry. Remove from heat and blend in remaining ingredients until thoroughly combined. Serve chilled with fresh vegetables or crackers for dipping, or as a sandwich filling. Although this is a flavorful dish, the color is pale. You can make it look more appetizing with a few sprigs of parsley.
Note: To make the dish complete in protein, serve with pita (or other low-fat bread) or crackers. (Whole grain products are preferable).
Recipe by: Sue Cochran, CHE
Posted to TNT - Prodigy's Recipe Exchange Newsletter by Sims <c.simpson@...> on Feb 26, 1997.