White Bean & Sweet Pea Dip


by Charmaine Broughton

I love bean dips. Not only are they perfect for dipping chopped-up veggies, but I often slather a few spoonfuls on a sandwich in place of meat. However you choose to dip, I hope you enjoy this spring-inspired recipe asmuch as I do!

 1 can (540 mL) white kidney beans, drained and rinsed

1 cup (250 mL) frozen green peas, thawed

¼ cup (60 mL) roughly chopped fresh mint

Zest and juice of 2 limes

2 cloves minced garlic (or to taste)

1 tsp. (5 mL) salt

½ tsp. (2 mL) paprika

¼ tsp. (1 mL) pepper

Pinch chili flakes

¼ cup (60 ML) olive or avocado oil

Place beans in the bowl of a food processor fitted with a metal blade. Pulse until well chopped. Add remaining ingredients except oil. Pulse until well combined. With motor running, drizzle in oil. Pulse until fully mixed. If the dip is too thick, add 1 or 2 tablespoons of water. Makes about 3 cups (750 mL).


Serving Ideas
Dip: Serve with an assortment of veggies, flatbreads or crackers.
Topping: Spread generously on a piece of cooked salmon or chicken.
Sandwich Filler: Stir ½ cup (125 mL) of dip with a can or tuna.


Per Serving (1/4 cup)
98 Calories
4.8 g Total Fat
0.6 g Saturated Fat
0 Trans Fat
0 mg Cholesterol
288 mg Sodium
10.4 g Carbohydrate
2.9 g Fibre
1.1 g Sugars
3.6 g Protein


Charmaine Broughton is a food media specialist, avid runner and eater, and mother of two active (and always hungry) teenage boys, Tyler and Colgan. See more of what she is up to at charmainebroughton.com.

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