Ingredients
1 can great northern beans (15 ounce
rinsed and drained
low sodium)
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 (fresh
chopped)
1 tablespoon parsley (fresh
chopped)
1/4 teaspoon tarragon (dried)
1/4 teaspoon salt
1 tablespoon lemon juice
Steps
Wash hands with soap and water.
Blend the beans and garlic in a blender, adding enough water for the desired consistency.
Blend for 2 minutes to make it silky smooth.
Use a spatula to scrape the mixture into a medium bowl.
Stir in the yogurt, cayenne, chives, parsley, and tarragon, salt, and lemon juice. Serve in a bowl.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 148 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Cholesterol | 2 mg |
| Sodium | 363 mg |
| Carbohydrates | 26 g |
| Dietary Fiber | 6 g |
| Total Sugars | 4 g |
| Added Sugars included | 0 g |
| Protein | 10 g |
| Vitamin D | 0 mcg |
| Calcium | 119 mg |
| Iron | 2 mg |
| Potassium | 477 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Low Fat Ranch Dip. Recipe source: National Cancer Institute (NCI) 5 A Day for Better Health Program. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.