A savoury treat: Roasted Garlic and White Bean Dip

With school holidays on next week’s calendar for many families, it’s another ideal time to get the picky eaters into the kitchen. There’s nothing like getting them involved in food preparation to help them expand their food horizons.

Hands-on experiences not only teach kids about how to fend for themselves in the kitchen  when they’re older but also provides them with an appreciation of the efforts put forth by family members to put meals on the table. So get some aprons on and head into the kitchen for some delicious offerings.

????????????????????????????????????????Kids and adults alike love dips and this one, made from beans,  is a tasty way to get in some blood cholesterol-lowering soluble fibre.  In fact, homemade bean dips often supply double the amount of fibre compared to commercial ones.

Using an extra virgin olive oil provides more taste and antioxidants per spoonful than does a refined oil such as one simply labelled “olive oil”.  Serve  the dip with vegetable crudités  or whole grain pita triangles.

To roast garlic, slice 1/8″ / 0.3 cm off the top of the head of garlic. Place on a double thickness of aluminum foil. Drizzle 1 teaspoon/ 5 mL olive oil over garlic and wrap foil to seal. Roast in preheated 400°F/ 200° C oven for  45  minutes. Roast a whole head of garlic and store the leftover in the fridge to use over a couple of days. It’s tastes great  in a variety of dishes like a salad dressing or stirred into a grain dish.  When cooled, squeeze  the garlic  out from cloves as needed.

Roasted Garlic and White Bean Dip

Serves   4 -6

3 large roasted garlic cloves
1  19-oz./540-mL can cannellini beans (white kidney beans), rinsed and drained
3 tbsp  (45 mL) fresh lemon juice
1 tbsp plus 2 tsp (25 mL) extra virgin olive oil
2 tbsp (25 mL) chopped fresh Italian parsley
Salt  and freshly ground black pepper, to taste

In a food processor,  add garlic, cannelloni beans,  lemon juice, olive oil   and parsley; blend to a smooth consistency. Season to taste with salt and pepper.

Nutritional information per serving
•    Calories: 124
•    Protein:  6 grams
•    Fat:    4  grams
•    Saturated Fat:     1 gram
•    Carbohydrate:  16  grams
•    Dietary Fibre:   4 grams
•    Sodium:   139   milligrams


Do you make your own dips at home? What are your favourite combos?

Another post you might like:

vegetarianGet your kids into the kitchen – the payoff is big; Tropical Fruit and Yogurt Parfaits recipe

It’s a long weekend for many – both in Canada and the U.S. …read more

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Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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One Comment on “A savoury treat: Roasted Garlic and White Bean Dip”

  1. March 25, 2013 at 8:21 am #

    Oh my god ! This is the italian version of Hummus ! Cool !
    I have to try this.

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