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The Nutrition Professor's Mediterranean spread with runner cannellini beans

The Nutrition Professor's Mediterranean spread with runner cannellini beans

Ingredients

1 1/2 cups cooked runner cannellini beans (can substitute with traditional cannellini beans)
10 cloves garlic, roasted (see tip)
1 1/2 tsp. olive oil (or vegetable broth or water)
3/4 tsp. dried thyme (or 1 1/2 tsp. fresh)
1/2 tsp. dried rosemary (or 1 tsp. fresh)
Salt, to taste (see tip)


Get creative! One delicious way to enjoy this savory spread is to layer it on toasted whole grain bruschetta, then top with sun-dried tomatoes and olive tapenade.

Directions

 

Combine all ingredients except salt in a food processor and blend until smooth. (Begin with warm beans for the smoothest texture.) Taste and then season with salt, if needed. Transfer to a serving bowl, cover and refrigerate until needed. 

 

To serve, try layering it on toasted whole grain bruschetta, then top with sun-dried tomatoes and olive tapenade. You can also serve it in a whole grain pita with fresh veggies, such as grated carrot, thinly sliced cucumbers and tomatoes, and a tablespoon of olive tapenade. Another idea: Spread in a whole grain wrap with grilled veggies and a splash of balsamic vinegar.

Prep Smart, Cook Smart Tips:

  • Wrap an entire head of garlic in foil and roast in a 350-degree oven for 30 minutes or until soft and golden.
  • Always taste before seasoning with salt, as it is much easier to add more than to try to "?x" a spread that is too salty! Also consider what you are putting on top of the spread, as olives will bring saltiness to the finished dish when they are included.

Nutrition information: (per 1/4 cup): 80 calories, 1 g fat, 0 mg cholesterol, 13 g carbohydrate, 3 g fiber, 0 g sugar, 5 g protein, 101 mg sodium (if made with 1/4 tsp. salt), 53 mg calcium, 2 mg iron, 272 mg potassium

Makes 6 servings (about 1/4 cup each)