White Bean & Pine Nut Dip

White Bean & Pine Nut Dip - 1 Guiding Stars

Active Time

15 min.

Total Time

30 min.

Servings

12 (60 g)

Try this nutritious dip with toasted pita bread or your favorite vegetables. It’s the perfect option to send in bento-style lunchboxes for a hands-on kids’ lunch and it works just as well as an appetizer at an elegant cocktail hour. Just pre-spread the dip on the toasted pitas and top directly with chives for a simple crudité.

Ingredients

Dip:

¼ cup bread crumbs
2 Tbsp. skim milk
1 (15 oz.) can no salt added cannellini beans, rinsed and drained
¼ c. fat-free sour cream
3 Tbsp. pine nuts, toasted
2 garlic cloves
¼ tsp. salt
¼ tsp. salt-free Italian seasoning
⅛ tsp. ground red pepper
2 tsp. snipped fresh oregano

Pita Chips:

4 (8") whole-wheat pitas
Nonstick cooking spray
Dash of paprika

Directions

Preheat oven to 350ºF.
Combine the bread crumbs and milk. Cover and let stand until crumbs have absorbed milk (5 minutes).
Meanwhile, in a blender container or food processor, puree together beans, sour cream, pine nuts, garlic, salt, Italian seasoning, and ground red pepper. Add bread crumb mixture and process until smooth. Stir in oregano. Refrigerate to let flavors blend while you make the pita chips.
Cut each pita into 12 wedges. Arrange in a single layer on ungreased baking sheets and coat with nonstick cooking spray. Sprinkle lightly with paprika.
Bake until crisp and golden (12-15 minutes). Serve warm or at room temperature with chilled dip.

Nutritional analysis per serving: Calories 105; Total Fat 2.5g (3% Daily Value); Saturated Fat 0g (0% DV); Trans Fat 0g; Cholesterol 1mg (0% DV); Sodium 160mg (7% DV); Total Carbohydrate 16g (6% DV); Dietary Fiber 3g (11% DV); Total Sugars 1g; Includes 0g Added Sugars (0% DV); Protein 4g; Vitamin D 0% DV; Calcium 4% DV; Iron 6% DV; Potassium 2% DV; Thiamin 15% DV; Manganese 8% DV; Riboflavin 8% DV.