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Wednesday, February 20, 2013

Healthy Recipe: White Bean and Avocado Dip

Illustration by Nicole Bazuin

Homemade dips are versatile and provide protein and healthy omega fatty acids from the olive oil and avocado. Served on whole-grain crackers, this recipe provides a balance of all the macronutrients needed to keep you energized at home or on the road.


2 cups cooked white or navy beans (you can used canned, but if you choose to prepare your own they are even healthier)
4 ripe avocados
4 garlic cloves
1 cup packed fresh parsley leaves
2 sprigs fresh or 1 tsp dried tarragon
1/4 cup lemon juice
Zest from half a lemon
1/2 tsp red-pepper flakes
Unbleached sea salt to taste


In a food processor, combine beans, avocados, garlic, tarragon, parsley, lemon, red-pepper flakes and 6 tablespoons of water. Season with salt. Process until smooth. Serve sprinkled with red-pepper flakes, if desired.
Chill and let flavours develop for several hours before serving. Serve with whole-wheat pita chips, pumpernickel rye or flaxseed crackers. This dip is also terrific on grilled or boiled root vegetables (potatoes, beets, carrots, sweet potatoes) or on a bed of arugula or salad greens.

This recipe was inspired by Avocado and White Bean Dip from marthastewart.com

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