Tomato-Ranch Bean Dip

Tomato-Ranch Bean Dip

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From: Diabetic Living Magazine

This creamy appetizer dip uses beans rather than sour cream or mayonnaise, so it's high in flavor but low in fat and calories.

Ingredients 10 servings

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Original recipe yields 10 servings
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  • ¼ cup dried tomatoes (not oil pack)
  • 1 (15 ounce) can cannellini beans (white kidney beans), rinsed and drained
  • ½ cup bottled reduced-calorie ranch salad dressing
  • 2 cloves garlic, minced
  • ½ teaspoon finely chopped chipotle chile pepper in adobo sauce (optional)
  • Fat-free milk (optional)
  • ¼ cup snipped fresh parsley
  • 5 cups carrot sticks, sweet pepper strips, celery sticks, zucchini sticks, broccoli florets, and/or cauliflower florets

Preparation

  • Prep

  • Ready In

  1. Place tomatoes in a small bowl. Add enough boiling water to cover. Let stand for 5 minutes. Drain and finely chop the tomatoes; set aside.
  2. In a food processor, combine beans, salad dressing, garlic and chipotle pepper (if using). (see Tip) Cover and process until smooth. Add milk, if needed, to thin to desired consistency. Set aside 1 teaspoon of the tomatoes and 1 teaspoon of the parsley. Stir the remaining tomatoes and the remaining parsley into bean mixture.
  3. Transfer to a serving bowl. Top with the reserved tomatoes and parsley. Serve with vegetable dippers.
  • Tip: Chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition information

  • Serving size: 2 tablespoons dip with ½ cup vegetable dippers
  • Per serving: 81 calories; 3 g fat(0 g sat); 4 g fiber; 12 g carbohydrates; 3 g protein; 25 mcg folate; 3 mg cholesterol; 4 g sugars; 5,199 IU vitamin A; 43 mg vitamin C; 32 mg calcium; 1 mg iron; 242 mg sodium; 306 mg potassium
  • Nutrition Bonus: Vitamin A (104% daily value), Vitamin C (72% dv)
  • Carbohydrate Servings: 1
  • Exchanges: ½ fat, ½ starch, ½ vegetable

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