Low Fat Ranch Dip
A blender transforms canned beans, herbs, and spices into this delectable ranch style dip!
- 4 Servings
- Less than $3.00
Low Fat Ranch Dip
A blender transforms canned beans, herbs, and spices into this delectable ranch style dip!
- 4 Servings
- Less than $3.00
Ingredients
- 1 can great northern beans
- 1/4 cup water
- 1/2 cup yogurt, low-fat plain
- 1/2 teaspoon garlic powder
- 1/8 teaspoon cayenne pepper
- 1/4 teaspoon black pepper
- 1 tablespoon chives
- 1 tablespoon parsley
- 1/4 teaspoon tarragon
- 1/4 teaspoon salt
- 1 tablespoon lemon juice
Steps
1
Wash hands with soap and water.
2
Blend the beans and garlic in a blender, adding enough water for the desired consistency.
3
Blend for 2 minutes to make it silky smooth.
4
Use a spatula to scrape the mixture into a medium bowl.
5
Stir in the yogurt, cayenne, chives, parsley, and tarragon, salt, and lemon juice. Serve in a bowl.
Ingredients
Serving Size: 1/2 cup prepared dip, 1/4 of recipe (158g)
| Nutrients | Amount |
|---|---|
| Total Calories | 148 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 2 mg |
| Carbohydrates | 26 g |
| Dietary Fiber | 6 g |
| Total Sugars | 4 g |
| Added Sugars included | 0 g |
| Protein | 10 g |
| Minerals | |
| Calcium | 119 mg |
| Potassium | 477 mg |
| Sodium | 363 mg |
| Copper | 190 mcg |
| Iron | 2 mg |
| Magnesium | 63 mg |
| Phosphorus | 197 mg |
| Selenium | 6 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 11 mcg RAE |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.2 mg |
| Vitamin C | 4 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 21 mcg |
| Folate | 95 mcg DFE |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 38 mg |
Source:
- National Cancer Institute (NCI)
- 5 A Day for Better Health Program