White Bean Dip

White Bean Dip

White Bean Dip

I recently went to a restaurant in NYC and had THE best (upgraded) version of avocado toast. So when I came back home, I had to recreate it! The base was a delicious sour dough bread. I love homemade sour dough bread, largely because it is delicious and it is fermented. The next layer was the most delicious white bean dip, which was topped with roasted carrots, avocado, and garnished with a sprinkle of paprika. YUM! 

Once I made the white bean dip and roasted the carrots, I layered the toast and the delicious sourdough bread was recreated! Navy beans are perfect for adding to soups and stews because they are so hearty and nourishing. They are also an excellent source of cholesterol-lowering fiber, as are most other beans.

IMG_8908In addition to providing slow burning complex carbohydrates, navy beans can increase your energy by helping to replenish your iron stores. If you’re wondering how to replace red meat in your menus, become a fan of navy beans! Particularly for those of us women, who are more at risk for iron deficiency, boosting iron stores with navy beans is a great nutritional option.  These hearty beans are a good source of protein, and when combined with a whole grain such as brown rice, it provides protein comparable to that of meat.

When you get your protein from navy beans, you also get the blood sugar stabilizing and heart health benefits of the soluble fiber provided by these versatile legumes. A cup of navy beans provides about 15 grams of protein. But this is far from all navy beans have to offer. Navy beans are a very good source of folate and manganese and a good source of protein and vitamin B1 as well as the minerals phosphorus, copper, magnesium and iron. 

Whether you are going to make the white bean dip to recreate the sourdough toast or to enjoy as a dip for veggies and crackers, I highly recommend it either way!

WHITE BEAN DIP

Ingredients:

  • 2 cups cooked navy beans (if you’re using dried, they need to be soaked overnight and then simmer on low for 1.5 hours)
  • 1 clove garlic
  • 1 lemon, juiced
  • 5 tbsp. olive oil
  • 4-6 tbsp. water (depending on how creamy you like it)
  • S & P to taste 

How to Make:

  • Add all of the ingredients to a blender or Cuisinart and blend until well combined and creamy

BP_WhiteBeanDip1_2015

ROASTED CARROTS

Ingredients:

  • 8 medium carrots, peeled
  • 1 tbsp. oil
  • Sprinkling of S & P

How to Make:

  • Preheat oven to 400 degrees
  • Line a baking tray with parchment paper
  • Cut carrots in half
  • Drizzle oil, S&P and lay flat on tray
  • Put in oven for 25 minutes and flip
  • Take out carrots after 40-45 minutes or until nicely roasted and golden brown

SOURDOUGH TOAST

How to Make

  • Toast the sourdough either on the grill (with a little olive oil) or toast in the toaster
  • Add a layer of white bean dip, slices of avocado and then top with carrots
  • Feel free to garnish with greens of your choice, S & P or another spice of your choice