G O O D A N D HEALTHY
CURRIED CARROT SPREAD
PREP:20MIN. COOK:15MIN. CHILL:4HR.
3
cups sliced carrots
3
/4
cup chopped onion
3
cloves garlic, minced
2
Tbsp. olive oil or cookingoil
1
Tbsp. curry powder
1
tsp. ground cumin
1
15-02. can cannellini beans, rinsed
and drained
3/4
tsp. salt
it the urge to overdip by spooning a
»lespoon serving (about the size of a
Dali) onto a small plate instead of
ng. You will be able to keep track of
much you have eaten and are less
' to end up with dip on your shirt.
Thinly sliced green onion (optional)
Whole wheat crackers and/or
assorted vegetable dippers
1
.
In m edium covered saucepan cook
carro ts in sm a ll am ount o f b o ilin g w ater
about 15 m inutes or u n til v e ry tender. D rain .
2
.
M ean w h ile, in sm all sk ille t cook onion
and g a rlic in hot o il u n til tender. S tir in
c u rry pow der and cu m in . T ra n sfe r carrots
and onion m ixtu re to food processor; add
beans and salt. C o ve r and process u n til
smooth. T ra n sfe r to se rvin g bow l. C o ver
and refrigerate at least 4 hours, up to 3 days.
To se n e, top w ith green onions. Serve w ith
crackers o r vegetable dippers,
m a k e s
3
c u p s
(TW ENTY FOUR 2-TBSP. SERVINGS).
EACH SERVING
4 0 cal
,
I g f a t ( 0 g s a t. fa t) ,
0 m g c h o l, 8 4 m g so d iu m , 6 g c a r b o , 2 g fib er,
2 gpro. Daily Values: 46% vit.A,2% vit. C, 1%
calcium, 2% iron.
(*£>
2 0 2
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