Cooking at Home - Low Fat Ranch Dip

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Published Saturday, May 28, 2022

Makes: 4 servings

A blender transforms canned beans, herbs, and spices into this delectable ranch style dip!

Ingredients

  • 1 can great northern beans (15 ounce, rinsed and drained, low sodium)
  • 1/4 cup water
  • 1/2 cup yogurt, low-fat plain
  • 1/2 teaspoon garlic powder
  • 1/8 teaspoon cayenne pepper
  • 1/4 teaspoon black pepper
  • 1 tablespoon chives (fresh, chopped)
  • 1 tablespoon parsley (fresh, chopped)
  • 1/4 teaspoon tarragon (dried)
  • 1/4 teaspoon salt
  • 1 tablespoon lemon juice

Directions

  1. Blend the beans and garlic in a blender, adding enough water for the desired consistency.
  2. Blend for 2 minutes to make it silky smooth.
  3. Use a spatula to scrape the mixture into a medium bowl.
  4. Stir in the yogurt, cayenne, chives, parsley, and tarragon, salt and lemon juice. Serve in a bowl.

Source: National Cancer Institute (NCI) , 5 A Day for Better Health Program

Nutrition Information

Serving Size: 1/2 cup prepared dip, 1/4 of recipe (158g)

Nutrients

Amount

Total Calories

148

Total Fat

1 g

Saturated Fat

0 g

Cholesterol

2 mg

Sodium

363 mg

Carbohydrates

26 g

Dietary Fiber

6 g

Total Sugars

4 g

Added Sugars included

0 g

Protein

10 g

Vitamin D

0 mcg

Calcium

119 mg

Iron

2 mg

Potassium

477 mg

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