East Indian bean dip
0
Points®
Total time: 16 min • Prep: 15 min • Cook: 1 min • Serves: 24 • Difficulty: Easy
This flavorful, 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 flavors. Then the warm spice mix enlivens the flavors in this chunky dip, which is delicious served with raw vegetables in place of pita chips, if you prefer. Store leftovers, covered, in the refrigerator up to 3 days.
Ingredients
Curry powder
1 tsp
Ground ginger
¼ tsp
Ground cumin
¼ tsp
Ground allspice
¼ tsp
Canned navy beans
16 oz, rinsed and drained
Uncooked zucchini
1 small, chopped
Yellow bell pepper
1 small, chopped
Red onion
⅓ cup(s), sliced, chopped
Garlic
1 clove(s), minced
Table salt
½ tsp
Mango chutney
¼ cup(s), hot
Peppermint leaves
2 Tbsp, fresh, chopped
Plain fat free yogurt
2 Tbsp
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 (need to count POINTS values for pita chips). Yields about 2 tablespoons per serving.
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