Yogurt and White Bean Dip with Caramelized Onions
A perennial party favourite gets a makeover with this white food trifecta. Instead of mayonnaise, probiotic-packed yogurt and protein-rich white beans create a creamy base. Topped with sticky caramelized onions containing a variety of compounds to scavenge free radicals, this dip will please both the epicure and the healthy chef in you.
Tip: White beans can be replaced with chickpeas for a new spin on the classic hummus.
1 Tbsp (15 mL) unsalted butter
3 white onions, thinly sliced into half moons
2 tsp (10 mL) maple syrup
Yogurt and White Bean Dip
2 cups (500 mL) cooked white cannellini beans (if using canned, drain and rinse beans)
1/2 cup (125 mL) plain 2% or whole milk Greek yogurt
1 Tbsp (15 mL) extra-virgin olive oil
1 Tbsp (15 mL) red wine vinegar
1/2 tsp (2 mL) sea salt
1/4 tsp (1 mL) ground black pepper
Water to thin, as needed
1/4 cup (60 mL) chopped fresh mint
For caramelized onions, heat butter in large high-sided skillet over medium heat. Add onions and maple syrup, and reduce heat to medium-low. Cook, stirring often, for 40 to 50 minutes, until onions are very soft and lightly browned. Set aside to cool.
For dip, in food processor, blend beans until smooth and creamy. Scrape down sides and blend again. Add yogurt, oil, vinegar, salt, and pepper. Blend until smooth, scrape down sides, and blend again. If dip is too thick for your liking, add water, 1 Tbsp (15 mL) at a time until desired consistency. Transfer to serving bowl and top with caramelized onion and mint.
Serve room temperature or chilled with raw vegetables, whole grain pita, or crackers.
Each serving contains: 141 calories; 7 g protein; 3 g total fat (2 g sat. fat, 0 g trans fat); 23 g total carbohydrates (4 g sugars, 7 g fibre); 204 mg sodium