EatSmarter exclusive recipe
Spicy Bean Dip
with Garlic and Rosemary
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(0 votes)
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
Ingredients
for
4
servings
- 15 ounces
White beans (canned; drained weight)
- 2
- 1 sprig
- 3 tablespoons
- 1
small Lemon
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
1.
Place beans in a sieve and rinse well with cold water. Drain.
2.
Peel and thinly slice garlic. Rinse rosemary and shake dry.
3.
In a pan, heat oil and rosemary over low heat. Add garlic and cook until golden brown.
4.
Add beans and 50 ml water (approximately 1/4 cup). Simmer over low heat for 5 minutes. Remove rosemary.
5.
Transfer beans to a bowl. Mash with a potato masher. Juice lemon. Season beans with salt, pepper and lemon juice (to taste).
Health information
Exact nutritional values of this recipe
Nutritions
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 113 kcal | (5 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
more nutritions
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.9 mg | (8 %) | ||
| Vitamin B₁ | 0 mg | (0 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 0.8 mg | (7 %) | ||
| Vitamin B₆ | 0 mg | (0 %) | ||
| Folate | 34 μg | (11 %) | ||
| Pantothenic acid | 0.1 mg | (2 %) | ||
| Biotin | 1.3 μg | (3 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 1 mg | (1 %) | ||
| Potassium | 223 mg | (6 %) | ||
| Calcium | 22 mg | (2 %) | ||
| Magnesium | 24 mg | (8 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 30 mg | |||
| Cholesterol | 0 mg |
Development of this recipe:
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