lemon-dill cannellini dip

Posted by on Nov 21, 2012 in tasteovers by jackie | 0 comments

Lemon-Dill Cannellini Dip

(Click on photo for full-size image!)

Makes 5 servings: 1/4 cup each

I’m an appetizer kind of gal. That means sometimes I prefer a plate of tasty bites rather than the actual meal. So here’s a lovely dip that I just whipped up for any appetizer table.

So why do dip? Dunking into them can actually be a delicious way to boost veggie intake. On the other hand, some dips are so excessively high in calories that they’re not worth the couple minutes of indulgence. However, when you can turn a dip into a still indulgent one with nothing but “good” ingredients … go for it. That’s what this creamy (now beany) concoction is all about. It’s worthy of scooping up with whole grain pita chips, crisp baby carrots, or seasonal veggies of your choosing. Serve it at the dinner table as a spread for whole grain bread or bread rolls, too. Hope you try it soon.

Happy dipping!

Calories Saved: 190

1 (15-ounce) can organic cannellini beans, drained
2 tablespoons extra-virgin olive oil
2 tablespoons plain almond milk or sunflower milk beverage
Juice of 1 small lemon (2 tablespoons)
1 large garlic clove
1/4 teaspoon sea salt, or to taste
Pinch of wasabi powder or ground cayenne pepper, or to taste
1 1/2 teaspoons chopped fresh dill + dill sprigs for garnish

  1. Add the beans, oil, almond milk, lemon juice, garlic, salt, and wasabi powder to a blender or food processor. Cover and puree until smooth. Stir in the chopped dill and adjust seasoning.
  2. Transfer to a small serving bowl, garnish with the dill sprigs, and serve..

Per serving: 120 calories, 6g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 340mg sodium, 14g total carbohydrate, 4g dietary fiber, 2g sugars, 5g protein

 

The “Before” Recipe

dilly sour cream dip

Adapted from recipe at http://www.food.com/recipe/country-club-sour-cream-and-dill-dip-8188

Makes 5 servings

3/4 cup sour cream
3/4 cup mayonnaise
1 teaspoon fresh lemon juice
1 tablespoon minced white onion
3/4 teaspoon salt
1/4 teaspoon white or black pepper
2 teaspoons dried crushed dill

  1. Stir together all ingredients.
  2. Cover and chill for at least 1 hour.

Per serving: 310 calories, 32g total fat, 8g saturated fat, 0g trans fat, 35mg cholesterol, 580mg sodium, 2g total carbohydrate, 0g dietary fiber, 1g sugars, 1g protein

Tasteover Tips

  • Get creaminess from beans rather than relying on sour cream and mayo for dips.
  • When possible, use fresh herbs instead of dried when serving a recipe that doesn’t require cooking
  • Heighten flavors when forgoing extra-rich ingredients by going beyond salt and pepper; try a pinch of “heat” by way of wasabi powder or cayenne pepper, for instance

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