AICR Curried Bean Dip - 1 pt

[Guest guest]

@@@@@

AICR Curried Bean Dip - 1 pt

1 Tbsp. olive oil

1 clove garlic, minced

1 medium tomato, seeded and coarsely chopped

1/2 cup minced red onion

1 Tbsp. fresh ginger, peeled and minced

1 tsp. curry powder

1 can (15 oz.) soy beans* or small white beans, rinsed and drained

1/2 cup frozen green peas

Fresh cilantro sprigs for garnish

 

 

 

In a medium skillet, heat the oil over medium heat. Add the garlic,

tomato, onion, ginger and curry powder. Cook, stirring frequently, for

10 minutes. Add the beans and the peas and cook while stirring for 5

minutes. Put the bean mixture in a blender and puree until smooth.

Spoon the dip into a serving bowl and sprinkle cilantro on top. Serve

the dip warm or at room temperature with whole grain crackers, pita

bread or vegetables.

 

Makes 2 1/2 cups

 

Per 2 tablespoons: 37 calories, 2 g. total fat (<1 g. saturated fat),

3 g. carbohydrate, 2 g. protein, <1 g. dietary fiber, 24 mg. sodium.

 

Source: American Institute Cancer Research, Issue #137

Formatted by Chupa Babi in MC: 05.08.07

 

Most people think of beans only as a healthy substitute for protein

if they are not eating meat. Beans offer us many other benefits: they

contain cancer-fighting phytochemicals, are a great source of folate,

a major cancer-fighting vitamin, and carry a lot of fiber, which helps

with digestion. This bean dip is a delicious complement to crackers or

vegetables.

 

ChupaNote: used a 1 " long knob of fresh ginger (peel first!), 2 cloves

garlic, 2 teaspoons curry, and of course a serious sprinkling of red

pepper flakes. Go easy on the curry, unless you are using one of the

ubiquitous American generics. I just like it hot and spicy.

 

-----