• Prep Time:
  • Cooking Time:
  • Serves: 8 Servings

Navy Bean Dip

  • Recipe Submitted by on

Category: Appetizers

 Ingredients List

  • 1 Onion, chopped
  • 1 Garlic clove, chopped
  • 1/4 c Vegetable oil
  • 2 c Navy beans, cooked
  • 4 oz Canned green chiles,
  • -drained,chopped
  • 1/4 c Plain lowfat yogurt
  • 2 1/2 tb Cider vinegar
  • 1 1/2 ts Ground cumin
  • 3/4 ts Paprika
  • 1/4 ts Salt


In a large nonstick skillet, saute onions and garlic in oil over medium
heat until transparent. Gradually add beans, mashing them into a coarse
paste with a large spoon or fork. Lower heat and continue to cook beans
until they begin to look dry. Remove from heat and blend in remaining
ingredients until thoroughly combined. Serve chilled with fresh vegetables
or crackers for dipping, or as a sandwich filling. Although this is a
flavorful dish, the color is pale. You can make it look more appetizing
with a few sprigs of parsley.

Note: To make the dish complete in protein, serve with pita (or other
low-fat bread) or crackers. (Whole grain products are preferable).

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