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Healthified Hummus-Style White Bean Dip

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0 sat fat • 80% less total fat than the original recipe. Surround this satisfying bean dip with crisp and colorful sticks of sweet pepper, jicama, carrot, celery, blanched asparagus and/or zucchini, or toast your own low-calorie pita chips.

  • Prep Time 15 min
  • Total Time 2 hr 30 min
  • Servings 12

Ingredients

1/4
cup soft bread crumbs
2
tablespoons fat-free milk
1
15-ounce can Progresso® cannellini beans or Great Northern beans, rinsed and drained
1/4
cup fat-free sour cream
3
tablespoons pine nuts, toasted
1/4
teaspoon salt-free garlic-and-herb seasoning blend or other salt-free seasoning blend
1/8
teaspoon cayenne pepper
2
teaspoons snipped fresh oregano or basil or ½ teaspoon dried oregano or basil, crushed
Snipped fresh chives (optional)
Assorted vegetable dippers or Toasted Pita Chips (below)

Directions

  • 1 In a small bowl combine bread crumbs and milk. Cover and let stand for 5 minutes.
  • 2 Meanwhile, in a blender or food processor combine beans, sour cream, pine nuts, seasoning blend, and cayenne pepper. Cover and blend or process until nearly smooth. Add bread crumb mixture. Cover and blend or process until smooth. Stir in oregano. Cover and chill for 2 to 24 hours to blend flavors.
  • 3 If desired, sprinkle chives over dip. Serve the dip with vegetable dippers or Toasted Pita Chips.
  • 4 Toasted Pita Chips: Preheat oven to 350ºF. Split 4 large pita bread rounds in half horizontally. Using a sharp knife, cut each pita half into 6 wedges. Arrange wedges in a single layer on ungreased baking sheets. Coat pita wedges with nonstick cooking spray. Sprinkle lightly with paprika. Bake for 12 to 15 minutes or until wedges are crisp and golden brown. Makes 48 chips.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 30
  • Fat Reduced By 4g
  • Sodium Reduced By 20mg
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
40
(
Calories from Fat
9),
% Daily Value
Total Fat
1g
1%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
2mg
2%;
Sodium
70mg
70%;
Total Carbohydrate
7g
7%
(Dietary Fiber
2g
2%
  Sugars
0g
0%
),
Protein
3g
3%
;
% Daily Value*:
Vitamin A
1%;
Vitamin C
0%;
Calcium
2%;
Iron
4%;
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
1/2
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
2 tablespoons olive oil 2 tablespoons fat-free milk
1/4 teaspoon garlic salt 1/4 cup fat-free sour cream
1/4 cup dairy sour cream 1/4 teaspoon salt-free garlic-and-herb seasoning blend or other salt-free seasoning blend
1/4 cup half-and-half
Nutritional Highlights
Calories
 
 
70 (before)
40 (after)
Saturated Fat
 
 
1 1/2 g (before)
0 g (after)
Sodium
 
 
90 mg (before)
70 mg (after)
Total Fat
 
 
5 g (before)
1 g (after)

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 07/17/2012. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

What do these labels mean?

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
40
(
Calories from Fat
9),
% Daily Value
Total Fat
1g
1%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
2mg
2%;
Sodium
70mg
70%;
Total Carbohydrate
7g
7%
(Dietary Fiber
2g
2%
  Sugars
0g
0%
),
Protein
3g
3%
;
% Daily Value*:
Vitamin A
1%;
Vitamin C
0%;
Calcium
2%;
Iron
4%;
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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