FoodReference.com
RECIPE SECTION - Over 10,000 Recipes

 

You are here > Home > Recipes

Appetizer RecipesDips & Spreads pg 4 >  Zesty Red Bean Dip

 

CULINARY SCHOOLS
& COOKING CLASSES

From Amateur & Basic Cooking Classes to Professional Chef Training & Degrees
More than 1,000 schools & classes listed for all 50 States, Online and Worldwide

 

FREE Magazines
and other Publications

An extensive selection of free food, beverage & agricultural magazines, e-books, etc.

 

ZESTY RED BEAN DIP AND VEGETABLES

Fruits & Vegetables - Eat 5 to 9 A Day for Better Health

Serves: 4 people
Preparation Time: :30-1 hours
 

Ingredients:

    · 1 15-ounce can dark red kidney beans, undrained
    · 1/4 teaspoon garlic salt
    · 1/4 teaspoon black pepper
    · 1/4 teaspoons cumin
    · 1/4 cup fresh dill, roughly chopped
    · Dash hot sauce
    · 1/4 cup plain, low-fat yogurt
    · 1 green bell pepper, hollowed out (with top and seeds removed)
    · 1 medium yellow or red bell pepper, seeded and sliced into strips
    · 1/2 cup grape tomatoes
    · 1/2 cup mini carrots
    · 1/2 cup bite-sized broccoli florets
     

Directions:

Discard two tablespoons of liquid from the can of beans. Puree remaining liquid and beans, salt, pepper, cumin and hot sauce in a blender. Stir in yogurt, and empty the puree into hollowed-out bell pepper. Set pepper in the center of a medium plate or shallow bowl, and surround with bell pepper, grape tomatoes, carrots and broccoli florets. Serve.

Optional: To bring out more color and flavor in the broccoli florets, blanch and shock them before serving: Bring _ cup of water to boil in a small pan. Add broccoli florets and cover. Steam on high heat for 2 minutes. Meanwhile, prepare a small bowl of ice water. Remove the broccoli florets from the boiling water and place them in the ice water. Drain and serve.
 

Nutrition:

    134 calories
    24 grams carbohydrate
    8 grams protein
    0.8 grams fat
    0.2 grams saturated fat
    0.9 milligrams cholesterol
    455 milligrams sodium
    7 grams fiber
     

 

RELATED RECIPES

  Home   |   About & Contact Info   |   Bibliography   |   Kitchen Tips   |   Cooking Contests   |   Other Links  

Please feel free to link to any pages of FoodReference.com from your website.
For permission to use any of this content please E-mail: james@foodreference.com
All contents are copyright © 1990 - 2016 James T. Ehler and www.FoodReference.com unless otherwise noted.
All rights reserved.  You may copy and use portions of this website for non-commercial, personal use only.
Any other use of these materials without prior written authorization is not very nice and violates the copyright.
Please take the time to request permission.

FoodReference.com Logo

 

 

Popular Pages

 

FOOD VIDEO SECTION
Recipe Videos, BBQ & Grilling, Food Safety, Food Science, Food Festivals, Beverages, Vintage Commercials, etc.