Curried Garlic Bean Spread - 10g Carbs, 3g Fiber, 1g Sugar
Curry and garlic flavor this versatile bean mixture, which can
be served warm or at room temperature as a spread on whole grain
crackers or as a dip with fresh vegetables. It is also a great
sandwich spread or filling for whole grain pita pockets.
From: American Heart Association Healthy Slow Cooker Cookbook
Serves: 12
Serving Size: 1/4 cup
Slow Cooker Size/Shape: 1 1/2 to 2 1/2 qt round or oval
Slow Cooking Time: 4 to 6 hours on low OR 2 to 3 hours on high
1 cup dried great northern beans (about 8 oz), sorted for stones and
shriveled beans, rinsed and drained
3 cups water
1 large onion, coarsely chopped
4 large garlic cloves, minced
1 1/2 tsp curry powder
1 tsp paprika
1 tsp ground turmeric
1/2 tsp cinnamon
1/4 tsp pepper
Fill a small saucepan 3/4 full of water (not the 3 cups in the
ingredients list.) Bring to a boil over high heat. Stir in the
beans. Return to a boil. Reduce the heat and simmer for 15 minutes.
Pour the beans in a colander and rinse.
Pour the beans into the slow cooker. Add the remaining ingredients,
stir to combine. Cook covered, on low for 4 to 6 hours or on high
for 2 to 3 hours, or until the beans or tender.
Using a slotted spoon, transfer the mixture to a food processor
or blender. Process until smooth but retaining some texture. Transfer
to a medium bowl. If serving at room temperature, let stand for 1 hour.
To serve chilled, cover and refrigerate for 30 minutes. The spread
will keep well for up to 3 days in the refrigerator.
Serves: 12
Serving Size: 1/4 cup
Nutrition per Serving:
54 Calories, 0.5g Total Fat, 0g Saturated Fat, 0g Trans Fat,
0g Polyunsaturated Fat, 0g Monounsaturated Fat, 0mg Cholesterol,
4mg Sodium, 10g Carbs, 3g Fiber, 1g Sugar, 3g Protein
Dietary Exchanges: 1/2 starch
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