Photo of East Indian bean dip by WW

East Indian bean dip

1
0
0
SmartPoints® value per serving
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 pepper(s)

1 small, chopped

Uncooked red onion(s)

cup(s), sliced, chopped

Garlic clove(s)

1 medium clove(s), minced

Table salt

½ tsp

Mango chutney

¼ cup(s), hot

Mint 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.