Bean Dip Athenos
A tantalizing bean dip with delicious Mediterranean flavors.
2 (15-ounce each) cans garbanzo or navy beans or 3 cups cooked dry-packaged garbanzo or navy beans, rinsed, drained
2/3 cup fat-free sour cream
2 teaspoons minced garlic
4 teaspoons balsamic vinegar
1/4 cup chopped sun-dried tomatoes (not in oil)
1/4 cup finely chopped fresh or dried parsley
2 tablespoons chopped Kalamata or ripe olives
Kalamata olives, as garnish
Assorted vegetables and crackers
- Process beans, sour cream, garlic, and vinegar in food processor until smooth; stir in sun-dried tomatoes, parsley, and chopped olives.
- Spoon into serving bowl and garnish with olives. Serve with assorted vegetables and crackers for dipping.
Makes 24 servings (about 2 tablespoons each).
Tip: Dip can be made ahead of time and refrigerated overnight or for 2 to 3 hours to allow flavors to blend.
Nutritional Information Per Serving (1/24 of recipe): Calories 54; Fat 1g; % Calories from Fat 9; Calcium 22mg; Carbohydrate 10g; Folate 24mcg; Sodium 100mg; Protein 2g Dietary Fiber 2g; Cholesterol 0mg
Recipe provided courtesy of The Bean Education & Awareness Network.