CURRY, CARROT AND WHITE BEAN SPREAD
Makes 16 servings
Ingredients:
• 2 cups water
• 2 medium carrots, peeled and sliced
• 2 tablespoons olive oil
• 1/4 cup onion, chopped
• 1 clove garlic, minced
• 1/2 teaspoon curry powder
• 1/4 teaspoon ground cumin
• 1/2 cup canned white beans (Cannellini or navy beans), drained
• Salt, to taste (optional)
• Chopped cilantro for garnish (optional)
Directions:
1. Bring water to a boil in a small saucepan then add carrots and cook for about 7-8 minutes or until tender. Drain then set aside.
2. Heat oil in a small skillet over medium-high heat. Add onion, garlic, curry and cumin and cook until onion is tender (about 4-5 minutes.)
3. Place carrots and onion mixture in a food processor or blender then add beans and salt (if using.) Blend until smooth or to desired consistency.
4. Transfer to a bowl, garnish with cilantro and serve with your favorite crackers or bread slices.
Serving suggestions:
Spread on toasted French bread rounds or crackers or use as a dip for fresh vegetable sticks.
NUTRITION FACTS:
Serving Size: 1 tablespoon (20 g)
Servings Per Recipe: 16
Amount per serving
Calories 29
Calories from fat 16
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 3 mg
Total Carbohydrates 3 g
Dietary Fiber 1 g
Sugars 0 g
Protein 1 g
Vitamin A 45%
Vitamin C 2%
Calcium 0%
Iron 2%
King County Washington Public Health
www.metrokc.gov
|
