A deliciously nutritious twist on traditional chickpea hummus, this simple bean dip gets a welcome beta-carotene boost from the addition of luscious sweet potatoes.
Roasted sweet potato & white bean dip
Makes: 3 cups of dip
Per serving (1/4 cup): 106 calories, 4.5 g total fat (0.5 g saturated fat), 4 g protein, 13 g carbohydrate, 3 g fiber, 0 mg cholesterol, 103 mg sodium
- 2 cups peeled, diced sweet potatoes
- 2 large whole garlic cloves, peeled
- 2 tbsp olive oil, divided
- 1 can (19 oz/540 mL) white kidney beans (cannellini), drained and rinsed
- 3 tbsp tahini
- 3 tbsp freshly squeezed lemon juice
- 1 tsp pure maple syrup
- ½ tsp each ground cumin and sea salt
- ¼ tsp freshly ground black pepper
- 1/8 tsp cayenne pepper
In a small bowl, combine sweet potatoes, garlic cloves and 1 tbsp olive oil. Mix well. Transfer mixture to a small baking pan.
Roast uncovered at 425°F for about 20 minutes, until potatoes are tender.
Stir occasionally to ensure even roasting. Remove from oven and let cool slightly.
Add roasted potatoes, garlic, 1 tbsp olive oil and all remaining ingredients to the bowl of a food processor.
Pulse on and off until mixture is smooth. Add water if necessary to achieve desired consistency.
Chill for at least 3 hours before serving to let flavors develop.
Serve with cucumber rounds, bell pepper strips, brown rice crackers or whole-grain pita wedges.
Despite what you may be thinking, tahini is not a tropical vacation destination! It’s a rich and creamy paste made from hulled toasted sesame seeds and it adds a mild, nutty flavor to sauces, dips and dressings. Think peanut butter — only made with sesame seeds. As far as “health foods” go, this one’s a superstar. It’s loaded with important B vitamins for our brain and nervous system, plus essential fatty acids to give us glowing, healthy skin.
In fact, the antioxidants and vitamin E in tahini can help slow the aging process. Tahini is also a great source of protein for vegetarians or those who don’t eat much meat. Most importantly, sesame seeds are famous for being one of the best treasure troves of calcium going — and this calcium is far more digestible and absorbable than the calcium from cow’s milk or other dairy sources.
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