Navy Bean Hummus - KTUL.com - Tulsa, Oklahoma - News, Weather & Sports

Navy Bean Hummus

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Makes 11/2 cups or 8 (3-tablespoon) servings

Garbanzos are not the only bean worthy to be hummus. This recipe uses creamy navy beans instead. All types of beans have no cholesterol, almost no fat, and plenty of protein, vitamins and fiber. Enjoy this hummus spread on whole-wheat bread for lunch or with whole-grain, low-salt crackers or raw vegetables.

1 (15-oz can) no-salt-added navy beans, rinsed and drained

1/4 cup bottled roasted red bell peppers, chopped

1/4 cup fat-free sour cream

1 tbsp. apple cider vinegar

1 tsp. bottled minced garlic, preferably roasted

1/2 tsp. dried oregano, crumbled

1/4 tsp. no-salt-added liquid smoke (optional)

1 tbsp. extra-virgin olive oil

  • In a food processor or blender, process all ingredients except the oil until the desired consistency. Transfer to a small bowl. Stir in the oil. Serve at room temperature with vegetables or cover and refrigerate for up to two days before serving.

Nutritional Information per serving: Calories 72, Total Fat 2.0 g, Saturated Fat 0.5 g, Trans Fat 0.0 g, Polyunsaturated Fat 0.5 g, Monounsaturated Fat 1.5 g, Cholesterol 1 mg, Sodium 10 mg, Carbohydrates 10 g, Fiber 4 g, Sugars 1 g, Protein 3 g.

Dietary Exchanges: 1/2 starch, 1/2 fat.


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