This dip is high in fiber and on taste. I was inspired by Tuscan cuisine, in which Great Northern Beans are used as well as other white beans. If you wanted, you could use sun dried tomatoes instead of roasted tomatoes for more concentrated flavor.
This recipe is also very budget friendly.
Makes 12 - 1/4 cup servings
Ingredients
Great Northern Beans - Dry, 1 cup
Red Ripe Tomatoes, 2 medium whole
Green Bell Peppers, 1 whole
Basil, 12 leaves
Garlic, 5 clove
Olive Oil, 1 tbsp plus 1 tsp
balsamic vinegar, 1 tbsp
Salt, 1 tsp
Pepper, black, 1 tsp
Pepper, red or cayenne, 0.5 tsp (more or less to taste)
Garlic powder, 0.5 tsp (more or less to taste)
Mrs. Dash Original or Table Blend, 1tsp (more or less to taste)
Dry Basil (optional)
Prep Time: 30 minutes
Cooking Time: 60 - 90 minutes
Directions
Soak white beans overnight in 3 cups of water with 1/2 of black pepper, cayenne, garlic powder and Mrs. Dash added. In the morning, rinse beans and put in a large saucepan with 2-3 cups of water, 1/2 tsp salt, and 1 tsp dried basil (optional). Bring to a boil, lower to a simmer, cover and allow to cook until tender. Drain, reserving 1/4 cup of liquid in case needed for dip. (You can use 2 cups of canned beans and skip the overnight soaking.)
Pre-heat over to 400 degrees Farenheit. Cut a small wedge around the to stem of the tomatoes. Pour liquid from tomatoes in to bean pot. Peel garlic, smash and divide between the tomatoes, stuffing them into the top holes. Coat small baking sheet and tomatoes with 1 tsp olive oil. (You can use cooking spray as well.) Put into over for 30 minutes. After 30 minutes, reduce oven to 250 degrees Farenheit for an additional 15 minutes. Remove from oven and allow to cool. Chop tomatoes and add to food processor with garlic.
While tomatoes are cooking, put green pepper on rack in over for 15-20 minutes. Remove from oven and allow to sweat in a paper bag. After 10-15 minutes, remove, peel skin and discord. Chop green pepper and add to food processor.
Roughly chop fresh basil and add to food processor.
Set food processor on pulse, adding olive oil, balsamic vinegar, herbs and spices. Add beans and process until smooth. If consistency is too thick, add a little of the reserve water as needed.
Chill and serve with tortilla or pita chips.
This is also good as a spread for sandwiches and wraps. I mix 1/4 cup with 1 tsp mustard in a sandwich with lettuce, tomatoes and cucumbers.
Amount Per Serving
Calories 47.2
Total Fat 1.6 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.1 g
Cholesterol 0.0 mg
Sodium 203.3 mg
Potassium 125.3 mg
Total Carbohydrate 9.7 g
Dietary Fiber 4.8 g
Sugars 0.8 g
Protein 3.1 g
Vitamin A 4.2%, Vitamin B-12 0.0%, Vitamin B-6 4.2%, Vitamin C 14.9%, Vitamin D 0.0%, Vitamin E 1.6% , Calcium 1.4%, Copper 3.1%, Folate 4.6%, Iron 3.3%, Magnesium 2.8%, Manganese 6.9%, Niacin 1.3%, Pantothenic Acid 0.8%, Phosphorus 3.1%, Riboflavin 1.3%, Selenium 1.2%, Thiamin 2.7%, Zinc 1.0%
