(makes 16 servings)
Ingredients:
2 cups water
2 medium carrots, peeled and sliced
2 tablespoons olive oil
¼ cup onion, chopped
1 clove garlic, minced
½ teaspoon curry powder
¼ teaspoon ground cumin
½ cup canned white beans (Cannellini or navy beans), drained
Salt, to taste (optional)
Chopped cilantro for garnish (optional)
Directions:
1. Bring water to a boil in a small saucepan then add carrots and cook
for about 7-8 minutes or until tender. Drain then set aside.
2. Heat oil in a small skillet over medium-high heat. Add onion,
garlic, curry and cumin and cook until onion is tender (about 4-5
minutes.)
3. Place carrots and onion mixture in a food processor or blender then
add beans and salt (if using.) Blend until smooth or to desired
consistency.
4. Transfer to a bowl, garnish with cilantro and serve with your
favorite crackers or bread slices.
Serving suggestions:
Spread on toasted French bread rounds or any of our chips and cracker
recipes online or use as a dip for fresh vegetable sticks.
TEXT VERSION OF NUTRITION FACTS:
Serving Size: 1 tablespoon (20 g)
Servings Per Recipe: 16
Amount per serving
Calories 29
Calories from fat 16
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 3 mg
Total Carbohydrates 3 g
Dietary Fiber 1 g
Sugars 0 g
Protein 1 g
Vitamin A 45%
Vitamin C 2%
Calcium 0%
Iron 2%
Courtesy of Metro KC
