Pine Nut-White Bean Dip

This low-fat bean dip makes a great vegetarian appetizer recipe for entertaining. Feel free to substitute other beans and nuts; the health benefits will be similar.

Pine Nut-White Bean Dip Enlarge Image
1,578views
Makes:
12 servings
Serving Size:
2 tablespoons
Yields:
1-1/2 cups
Prep:
15 mins
Chill:
2 hrs
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Pine Nut-White Bean Dip

Ingredients
1/4
cup soft bread crumbs
2
tablespoons fat-free milk
1
15 ounce can cannellini or Great Northern beans, rinsed and drained
1/4
cup fat-free or light sour cream
3
tablespoons pine nuts, toasted
2
teaspoons lemon juice
1/4
teaspoon salt-free garlic and herb seasoning blend
1/8
teaspoon cayenne pepper
2
teaspoons snipped fresh oregano or basil
 
 
Assorted vegetable dippers
 
Fresh oregano leaves (optional)

Directions

  1. In small bowl combine crumbs and milk; cover. Let stand 5 minutes.
  2. Meanwhile, in blender or food processor combine beans, sour cream, pine nuts, lemon juice, seasoning, and pepper. Cover and blend or process until nearly smooth. Add crumb mixture. Cover and blend or process until smooth. Stir in herbs. Cover, refrigerate 2 to 24 hours. To serve, sprinkle dip with pine nuts and oregano. Serve with vegetable dippers. Makes 1-1/2 cups (twelve 2-Tbsp. servings).

Nutrition Facts

(Pine Nut-White Bean Dip)
    Per serving:
  • 40 kcal cal.,
  • 1 g fat
  • (0 g sat. fat,
  • 1 g polyunsaturated fat,
  • 1 g monounsatured fat),
  • 1 mg chol.,
  • 70 mg sodium,
  • 7 g carb.,
  • 2 g fiber,
  • 0 g sugar,
  • 3 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet
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