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EatSmarter exclusive recipe

Spicy Bean Dip

with Garlic and Rosemary

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Spicy Bean Dip

Spicy Bean Dip - A simple and tasty spread for crostini

Difficulty:
very easy
Difficulty
Preparation:
10 min.
Preparation
ready in 20 min.
Ready in
Calories:
113
calories
Calories
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie113 kcal(5 %)
Protein3 g(3 %)
Fat7 g(6 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E0.9 mg(8 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0 mg(0 %)
Niacin0.8 mg(7 %)
Vitamin B₆0 mg(0 %)
Folate34 μg(11 %)
Pantothenic acid0.1 mg(2 %)
Biotin1.3 μg(3 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C1 mg(1 %)
Potassium223 mg(6 %)
Calcium22 mg(2 %)
Magnesium24 mg(8 %)
Iron1 mg(7 %)
Iodine2 μg(1 %)
Zinc0.5 mg(7 %)
Saturated fatty acids1.1 g
Uric acid30 mg
Cholesterol0 mg
Recipe development: EAT SMARTER
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Ingredients
Preparation

Ingredients

for 4 servings
15 ounces
White beans (canned; drained weight)
2
1 sprig
3 tablespoons
1
small Lemon
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Preparation

Kitchen utensils

1 Skillet, 1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Sieve, 1 Potato masher, 1 Can opener, 1 Citrus juicer

Preparation steps

Step 1/5
Spicy Bean Dip preparation step 1

Place beans in a sieve and rinse well with cold water. Drain.

Step 2/5
Spicy Bean Dip preparation step 2

Peel and thinly slice garlic. Rinse rosemary and shake dry.

Step 3/5
Spicy Bean Dip preparation step 3

In a pan, heat oil and rosemary over low heat. Add garlic and cook until golden brown.

Step 4/5
Spicy Bean Dip preparation step 4

Add beans and 50 ml water (approximately 1/4 cup). Simmer over low heat for 5 minutes. Remove rosemary.

Step 5/5
Spicy Bean Dip preparation step 5

Transfer beans to a bowl. Mash with a potato masher. Juice lemon. Season beans with salt, pepper and lemon juice (to taste).

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