from Cindy Fleming, Carp Ridge nutritional consultant

bean-dipThis spicy dip is low in fat and high in fibre. It is a good source of folacin. It makes a great accompaniment to pitas, crackers, tortilla chips and raw vegetables.

One of the ingredients in this recipe is cilantro, also known as fresh coriander or Chinese parsley. It has a distinctive, pungent flavour people seem to love or hate. If you are in the latter category you can replace the cilantro with parsley but the taste of the dip will be quite different. Medicinally cilantro is considered to be an appetite stimulant and aids in the secretion of gastric juices. Essential oils in the leaves contain antibacterial properties.

Quick Spicy Bean Dip (from Great Food Fast)

Makes approximately 375mL

  • 1 can (540 mL) white kidney or cannellini beans, rinsed and drained
  • 125 mL cup loosely packed cilantro
  • 50 mL lemon juice
  • 15 mL extra virgin olive oil
  • 5 ml minced garlic
  • 1 or 2 jalapeno peppers, seeded and cut into chunks

In a food processor or blender, combine beans, cilantro, lemon juice, olive oil, garlic and peppers; blend until smooth. Chill before serving. Keeps for up to 5 days in the refrigerator.