East Indian bean dip
0
Points®
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
Zucchini
1 small, chopped
Yellow bell pepper
1 small, chopped
Red onion
⅓ cup(s), sliced
Garlic
1 clove(s), large, 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.
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