Hey there!
Holiday season is here and here is a nutrient dense and delicious appetizer idea! This is one of my favourite bean dip recipes that’s great for kids and adults alike. It’s super creamy, light and fluffy plus it’s loaded with nutritional benefits of course:) The miso adds a great depth of flavour and some immune boosting and belly soothing probiotics. (read more on the health benefits of probiotics here) You can find rice, soy (make sure it’s organic), and chickpea miso at health food stores and even some supermarkets. Look for them in the fridge by meat alternatives..
This dip is also a great snack as it’s full of fibre, protein and B vitamins to boost energy and satisfy your belly. Enjoy with veggie sticks or gluten free crackers.
When buying foods sold in cans, make sure they are BPA free. BPA is a hormone disruptor found in the linings of canned foods. You can find tomato paste in tubes or glass jars and cook your own beans! If you can’t find cannellini beans, use another white bean variety.
Miso Cannellini Bean Dip
- 2 cups cannellini beans (cooked)
- 1 garlic clove
- 2 tsp tomato paste
- 2 Tbsp olive oil
- 1 Tbsp lemon juice
- 1 Tbsp miso paste
- ¼ tsp dulse flakes (optional)
- 1 tsp dried oregano or basil
- ¼ tsp sea salt
How to make:
If you need to cook beans, which is much more economical and healthy, soak beans for 8 hours or overnight. Then rinse and cover beans with enough water to cover the beans plus an extra inch of water on top. Bring to a boil, cover, reduce heat and simmer for 50 minutes. Remove any excess water when beans are cooked. 1 cup of dried beans makes for 2.5-3 cups of cooked beans. If you have a kombu seaweed at hand, add a strip in while cooking to reduce the gaseous properties of beans.
Combine all ingredients into a food processor and process until smooth.
To make individual servings, add about an ice cream scoop sized dollop into a pretty serving glass and top with veggie sticks (makes 5-6 servings)
Nom nom!
I would love to hear what some of your favourite healthy appetizer ideas are! Please leave a comment below:)
articles that appeal to jual parfum choirose .