Photo of East Indian bean dip by WW

East Indian bean dip

0 - 1
PersonalPoints™ per serving
Total Time
16 min
Prep
15 min
Cook
1 min
Serves
24
Difficulty
Easy
This flavourful, hummus-like dip relies on navy beans rather than chickpeas. Navy beans, also known as haricot beans, are a terrific source of fiber, B vitamins, and minerals. Don't skip heating the spices; the heat brings out their pungent flavours. Then the warm spice mix enlivens the flavours in this chunky dip, which is delicious served with raw vegetables in place of pita chips, if you prefer.

Ingredients

Curry powder

1 tsp(s)

Ground ginger

¼ tsp(s)

Ground cumin

¼ tsp(s)

Ground allspice

¼ tsp(s)

Canned navy beans

16 oz, rinsed and drained

Uncooked zucchini

1 small, chopped

Yellow pepper(s)

1 small, chopped

Uncooked red onion(s)

cup(s), chopped

Garlic clove(s)

1 clove(s), medium, minced

Table salt

½ tsp(s)

Mango chutney

¼ cup(s), hot

Fresh mint leaves

2 tbsp(s), fresh, chopped

Plain fat free yogurt

2 tbsp(s)

Instructions

  1. Cook first 4 ingredients in a small skillet, stirring constantly, over low heat 1 minute; remove from heat.
  2. Combine beans and next 5 ingredients in a bowl; add spice mixture, stirring well. Stir in chutney, mint, and yogurt. Serve with baked pita chips (will affect SmartPoints values).
  3. Yields about 2 tablespoons per serving.

Notes

Store leftovers, covered, in the refrigerator up to 3 days.