Use chickpeas or black beans instead of kidney beans if you wish. You can also serve this mixture hot as a side dish.

If the dip is too thick, thin with a little yogurt or yogurt cheese. Serve with pita or grilled bread.

Makes about 1-1/2 cups

  • 19 ounce can white kidney beans, rinsed and drained, or 2 cups cooked beans
  • 1 head roasted garlic, (see directions below), or 2 cloves raw garlic, chopped
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil
  • 1/2 teaspoon hot red pepper sauce
  • 1/2 teaspoon ground cumin
  • pinch of black pepper
  • salt to taste
  1. Place beans in a food processor. Squeeze roasted garlic out of skins and add to beans. Blend.
  2. Blend in lemon juice, oil, hot pepper sauce, cumin and black pepper.
  3. Taste and add salt or more lemon juice if necessary.

Per tablespoon:

  • Calories 26
  • Protein 1 g
  • Fat 1 g
  • Saturates trace
  • Cholesterol 0 mg
  • Carbohydrate 4 g
  • Fibre 1 g
  • Sodium 53 mg
  • Potassium 45 mg

Roasted Garlic:

To roast garlic, cut the top quarter off the heads and remove any parchment-like skin that comes away easily. Wrap the garlic heads in foil in a single layer and place on a baking sheet. Bake at 400 F for 40 to 45 minutes, or until tender. When cooked, turn the head upside down and gently squeeze the garlic flesh out of the cloves into a bowl.

Roasted garlic lasts for a few weeks in the refrigerator.

– book, by Bonnie Stern, called “Heart Smart” in co-operation with the Heart and Stroke Foundation of Canada

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