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Healthy Lunchbox Idea: White Bean Dip Recipe

ChopChopwhitebeandip_400Everyone loves dip, especially kids. Make this easy dip recipe with them, and pack it in their lunchboxes with some veggies or whole-wheat crackers for dunking. From ChopChop: The Kids’ Guide to Cooking Real Food With Your Family.

When you puree beans, they make a rich, creamy dip that’s delicious with French bread, pita chips, or raw vegetables. Or use it instead of mayonnaise, as a spread for a ham or cheese sandwich—it will add lots more flavor and nutrients.

ADULT NEEDED: YES • HANDS-ON TIME: 15 MINUTES • TOTAL TIME: 15 MINUTES • MAKES: 1 ¼ CUPS

KITCHEN GEAR
Can opener
Measuring cup
Colander or strainer
Food processor (adult needed)
Sharp knife (adult needed)
Measuring spoons
Large spoon
Serving bowl

INGREDIENTS
2 cups cooked or canned white beans, drained and rinsed
1–2 garlic cloves, peeled and minced or chopped
¼ cup olive oil
3 tablespoons fresh lemon juice (about 1 lemon)
½ teaspoon kosher salt
¼ teaspoon black pepper

INSTRUCTIONS
1. Put the white beans, garlic, oil, lemon juice, salt, and pepper in the food processor fitted with a steel blade. Put the top on tightly and process until completely smooth. (If you don’t have a food processor, you can mash everything using a fork or a potato masher. It won’t get as smooth but it will definitely be yummy!)
2. Spoon into the serving bowl, cover, and refrigerate at least 1 hour and up to 2 days.

Note: Don’t worry if you run out of carrot and celery sticks! Not only are there loads of other great veggies (bell pepper strips, asparagus, cherry tomatoes, cucumber slices), but dips also make great sandwich fillings, roll-up spreads, and burger toppings.

Did You Know?
Ounce for ounce, beans have more protein than beef.

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