Avocado and bean dip

By      12-May 2022       Reading Time: 2 Mins

Avocado and bean dip

Avocado and bean dip is completely dairy free, egg free and gluten free. It barely takes 10 minutes to prepare this dip and it can be stored in the refrigerator for 6-7 days. It can be had anytime of the day along with carrot or cucumber sticks or with pita chips.

Benefits

  • Cannellini beans are a decent source of plant protein. They are nutrient-dense and rich in fibre.
  • Cannellini beans improve heart and digestive health and aid in maintaining a healthy body weight.
  • Avocados are high in fat with 60 percent of this being monounsaturated fats, which research suggests helps to protect against heart disease and lower blood pressure.
  • They are also an excellent source of potassium, folate and fibre, all of which benefit the heart and cardiovascular system.

Ingredients

  • ¼ portion of small avocado
  • 100g can cannellini beans , drained
  • ½ garlic clove , finely grated
  • ¼ tsp chilli flakes , plus extra to serve
  • ½ tsp ground cumin
  • ½ lemon , zested and juiced
  • ½ tbsp avocado oil , plus extra for drizzling
  • mixed seeds , crackers or crudités, to serve (optional)

Calorie Count

  • Calories
  • 194 Kcal
  • Fat
  • 14 grams
  • Carbohydrates
  • 10 grams
  • Protein
  • 5 grams

Method

  • Scoop the avocado flesh into a blender or small food processor. Add the beans, garlic, spices, lemon zest and juice and oil. Blitz until completely smooth, loosening with 50-100ml water, if needed.
  • Spoon into a bowl and top with extra chilli flakes and avocado oil. Serve with the seeds scattered over, and crackers or crudités, if you like.

Over to you
Beat hunger pangs with this vegan avocado and cannellini bean dip. Serve with crudités and crackers as a snack, light lunch or as part of a picnic.

About Author

"At Nmami Life, the meaning of good health is a combination of nutrition and fitness, which are essential to your well-being."
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Nmami Agarwal

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