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
|