Lemon Herb Cauliflower Bean Dip - 32.8g Carbs, 13.8g Fiber, 2.4g Sugar
From: Be Nourished By Nature
2 cups cauliflower
1 small/medium garlic clove
1 cup cannellini beans, rinsed + drained
2 Tbsp tahini
1 Tbsp extra virgin olive oil
2 tsp lemon juice
2-3 tsp lemon zest
2 tsp fresh thyme
1 tsp chopped fresh rosemary
Salt and pepper, to taste
Toppings: 1 tsp olive oil, toasted pepitas, fresh herbs
1.Steam the cauliflower until fork tender (about 10min) then rinse with cold water or place in an ice bath until chilled. Drain water.
2.Place the garlic in your large food processor and turn on to mince.
3.Add in the cauliflower, beans, tahini, oil, lemon juice, 2 teaspoons zest, thyme, rosemary, salt, and pepper and process until smooth. Scrape the sides as needed.
4.Taste and add more salt, pepper, and/or lemon zest if needed.
5.Chill in the fridge until ready to serve. Flavors will develop more as it sits.
6.Top with a drizzle of olive oil, toasted pepitas, and a sprinkle of salt + pepper.
Tip! While the cauliflower is steaming you can toast 1/4 cup raw pepitas over medium-low heat in a pan with 1 teaspoon of oil. Add a generous sprinkle of salt and pepper, then toast stirring frequently, until golden brown.
Servings: 4
Serving Size: 139 g (139 g = 4.90 oz // 4.90 oz = 0.61 cups)
Nutrition per Serving: 257 Calories, 83 Calories from Fat, 9.2g Total Fat, 1.3g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 91mg Sodium, 32.8g Total Carbs, 13.8g Dietary Fiber, 2.4g Sugars, 13.2g Protein -- Vitamin A 1% - Vitamin C 47% - Calcium 12% - Iron 30%
Nutrition Grade: A
Good points:
No cholesterol
Low in sodium
Very high in dietary fiber
High in iron
High in phosphorus
High in vitamin C
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