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)