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Makes 16 servings


• 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)


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.

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

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