White Bean Dip

A recipe specially created for cancer patients by an oncology dietitian at the Ann B. Barshinger Cancer Institute, to be enjoyed by everyone!

For a healthy snack, this creamy bean dip flavored with cumin, lemon and parsley is a tasty alternative to hummus and easy to make.

Cumin aids in digestion and builds immunity; lemons, high in vitamin C, are an excellent source of antioxidants to help keep free radicals, which can cause cancer, from forming; and nutrient rich parsley provides added protection against diseases and stimulates the appetite.

High in fiber, protein and iron, research has shown that eating legumes, or beans, on a regular basis may help reduce the risk of developing cancer (in particular colon, prostate and breast cancer), or keep cancer from reoccurring. Beans are also high in folate, or vitamin B9, among the B vitamins important for red and white blood cell production.

Whether dried or canned, the nutritional value is equal. While dried beans are cheaper to buy, canned beans offer convenience and save time when preparing meals. Just remember that canned beans are high in sodium so it is important to drain and rinse them to reduce the amount of salt.

Note: You will need a food processor.

Preparation time: 15 minutes (does not include time to prepare beans if dried)

INGREDIENTS

• 2 cups great northern, navy or cannellini beans (about one 15 ounce can, drained and rinsed) or 2 cups dried beans cooked per package instructions.
• 1 clove garlic, minced
• 2 teaspoons ground cumin
• 1 teaspoon sea salt
• Juice of one lemon
• ¼ cup fresh parsley, chopped
• 2 tablespoons water
• ¼ cup olive oil
• ¼ teaspoon cayenne pepper, optional, if you like your dip a little spicy

INSTRUCTIONS

1. Combine all ingredients in food processor and pulse several minutes until smooth.
2. Garnish with some more chopped parsley and a drizzle of olive oil if desired. Serve with whole grain crackers.

Makes about 2 and ¼ cups.

Nutritional Information
Per ¼ cup serving (does not include nutritional value for crackers): 114 calories; 6.6g total fat (0.9g saturated, 1.0g polyunsaturated, 4.6g monounsaturated); 260mg sodium; 0.0mg cholesterol; 11.4g carbohydrate; 4.4g fiber; 0.3g sugars; 3.5g protein; 183mg potassium.