They are also remarkably healthy. One 15-oz can has 0 grams of fat, 35 grams of fiber, 28 grams of protein, and only 3.5 grams sugar. They are also rich in calcium and iron.
You won't want to eat a whole batch yourself - it's too filling - but you could, without guilt.
- 1 15-oz can of cannellini beans, partially drained
- 2 cloves garlic (or two cubes frozen, or 2 Tbsp from a jar)
- Cumin, to taste
- Italian herbs (fresh, if possible; otherwise dried) to taste
- 1 Tbsp olive oil (unless you use an option, below, that has oil in it)
- Salt, to taste
- Optional Ingredients:
- 6 to 8 good black olives (such as kalamatas)
- Roasted red peppers
- Dried tomatoes
Easy Prep Steps
Toss the key ingredients into a food processor, and blend til smooth.
Add any optional ingredients desired, and blend lightly to leave some small chunks for texture and color.
Taste and adjust.
As a dip:
* Pretzel chips, pita chips and thin bread slices all work well.
As a sandwich spread:
* Toast slices of a good bread (an artisanal olive or rosemary, for instance)
* Spead a layer on, as thin or thick as you prefer
* Top with raw or roasted veggies, such as sweet red peppers
* Enjoy open-faced, or with a top.