White Bean and Rosemary Dip by Peggy K

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WHITE BEAN AND ROSEMARY DIP
This unique white bean and rosemary dip recipe from my new book Kitchen Cures, really satisfies ALL the senses! It’s super savory with a delicately creamy texture, making it a perfect addition to a mixed vegetable crudité. And the white bean base gives it a real protein punch, while being lower in calories and higher in fiber than most hummus recipes!  Throw everything in your Blendtec or Vitamix blender, blend ’till smooth, then refrigerate overnight. All of the flavors marinate together overnight, making it even tastier the next day. It’s truly the perfect make-ahead side for your next warm weather picnic or family gathering!

Be sure to join the Blender Babes community for more nutritious dips and healthy blender recipes! If you try this, let me know what you think by sharing your rating in the comments! Happy Blending! 🙂

White Bean and Rosemary Dip

Kitchen Cures by Peggy Kotsopoulos

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Prep Time 5 minutes mins

Cook Time 1 minute min

Total Time 6 minutes mins

Course Appetizer, Dip

Cuisine American

Servings 4

Calories 37 kcal

Ingredients

  

1x2x3x

• 1 1/2 cups white kidney OR cannellini beans one 14-ounce can, drained and rinsed
• 1/2 lemon juiced (about 2 teaspoons)
• 2 tablespoons extra virgin olive oil
• 1 clove garlic
• 1/2 teaspoon cumin
• 1/2 teaspoon sea salt
• Pinch of cayenne pepper
• 1 teaspoon chopped fresh rosemary

Instructions

 

• Add ingredients to your jar in the order listed, except the rosemary.
• For Blendtec: If using the Twister jar, cut the recipe in half. Run the DIPS cycle and turn the lid counterclockwise. Using the Fourside/Wildside Jars, run the DIPS cycle. If the blade spins freely stop the machine and use a spatula to push ingredients down into the blades and then run the DIPS cycle again.
• For Vitamix*: Start on variable speed 1, turn machine on and slowly increase to Variable Speed 10/High and blend for 30 to 50 seconds, using the tamper.
• Add in the chopped rosemary and hand mix in or PULSE 2-3 times to incorporate, careful not to over blend.
• Serve with fresh vegetable crudités or pita chips. This dip is particularly lovely when garnished with a drizzle of balsamic vinegar glaze.
• All done! Enjoy!! Now take a photo, rate it, and share your accomplishments! 🙂 Tag @BlenderBabes & #BlenderBabes

Notes

*You can also chop your rosemary in the Vitamix first: Place the fresh rosemary into a 3-inch Vitamix container, then pulse four or five times to chop the herbs. Remove the mixture and set aside.

Nutrition

Calories: 37kcalCarbohydrates: 4gProtein: 2gFat: 2gSodium: 65mg

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FUN FACTS AND HEALTH BENEFITS ROSEMARY
Since ancient times, rosemary has been associated with memory, especially when it comes to remembering significant events. The early Greeks and Romans threw sprigs of rosemary into graves to signify their desire to remember the departed. Brides during Tudor period in England and Wales wore sprigs of rosemary to show that they would always remember their families. Even Ophelia once said, “there’s rosemary, that’s for remembrance” in Shakespeare’s Hamlet.

Rosemary is rich in dietary fiber and contains zero cholesterol. The sprigs pack just 131 calories per 100g, and you only need a few to reap the benefits. They’re also very high in vitamin A, so incorporating just a few sprigs a day into your diet will meet the recommend serving for optimal vision and help in maintaining healthy mucus membranes and skin.  Rosemary is also a good source of vitamin C, which aids in collagen synthesis and boosts immunity.

Excerpted with permission from Kitchen Cures by Peggy Kotsopoulos. Published by Pintail a member of Penguin Group (USA) LLC, A Penguin Random House Company.