Bean Dip Athenos

Preparation:  15 min. Cooking: 0 min. Total: 15 min.
Recipe photo
  • 1 1/4 Lb canned garbanzo beans , or canned navy beans, rinsed and drained
  • 5 1/4 Fl Oz fat-free sour cream
  • 2 tsp garlic , crushed
  • 1 1/4 Tbsp balsamic vinegar
  • 4 Tbsp sun-dried tomatoes
  • 4 Tbsp parsley , chopped
  • 2 Tbsp Kalamata olives , or other olives, chopped
Mix beans, sour cream, garlic, and vinegar in food processor until smooth; stir in sun-dried tomatoes, parsley, and chopped olives.

Spoon into serving bowl and garnish with olives. Serve with assorted vegetables and crackers for dipping.

You can make dip ahead of time and refrigerate overnight or for 2 to 3 hours to allow flavors to blend.

Courtesy: American Dry Bean Board.
Calories
37 Cal
Fat
0.4 g
Carbs
6.8 g
Protein
1.6 g
Fiber
1.1 g
Sugar
0.8 g
Cholesterol
0.6 mg
Sodium
90 mg


Nutrients

Fiber     1.1 g
Fat     0.4 g
Sugar     0.8 g
Carbs     6.8 g
Protein     1.6 g
Calories     37 Cal

Fats

Fat, Poly     0.1 g
Fat, Mono     0.1 g
Fat, Sat     0.1 g
Fat, Trans     0 g
Fat, Percent     11 %

Vitamins

Vitamin, K     10 mcg     8.4 %
Vitamin, A     110 IU     3.7 %
Vitamin, B12     0 mcg     0 %
Niacin     0.1 mg     0.6 %
Riboflavin     0 mg     0.8 %
Vitamin, C     2 mg     2.3 %
Vitamin, D     0 IU     0 %
Vitamin, B6     0.1 mg     7 %
Vitamin, E     0 mg     0.1 %
Panto, Acid     0.1 mg     1.7 %
Choline     8.2 mg     1.5 %
Thiamin     0 mg     0.9 %

Minerals

Calcium     20 mcg     2 %
Phosphorus     31 mg     4.4 %
Magnesium     8.1 mg     1.9 %
Copper     0.1 mcg     5.6 %
Fluoride     0 mcg     0 %
Zinc     0.3 mg     2.4 %
Cholesterol     0.6 mg     0.1 %
Sodium     90 mg     6 %
Selenium     0.7 mcg     1.3 %
Manganese     0.2 mg     2.2 %
Potassium     78 mg     1.7 %
Iron     0.4 mg     5.4 %