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White Bean & Squash Dip

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.99

$1.99 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

3 super bowl,vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan antipasti,condiment,starter,snack,appetizer,dip,antipasto,hor d'oeuvre,spread
spoonacular Score:93%

Spoonacular Score: 93%

 

White Bean & Squash Dip requires roughly roughly 45 minutes from start to finish. For $1.99 per serving, this recipe covers 48% of your daily requirements of vitamins and minerals. One serving contains 542 calories, 18g of protein, and 6g of fat. This recipe serves 3. 1 person has made this recipe and would make it again. It is a good option if you're following a gluten free, dairy free, lacto ovo vegetarian, and vegan diet. It is brought to you by Foodista. It is perfect for The Super Bowl. A mixture of cannellini beans, bulb of garlic, tsp olive oil, and a handful of other ingredients are all it takes to make this recipe so tasty. It works well as a hor d'oeuvre. With a spoonacular score of 93%, this dish is super. Similar recipes are White Bean and Roasted Delicata Squash Dip, White Bean Dip, and White Bean Dip.

Sparkling rosé and Sparkling Wine are great choices for Dipping Sauce. If you're serving a selection of appetizers, you can't go wrong with these. Both are very food friendly and complement a variety of flavors. The Bellissima Sparkling rosé with a 4.5 out of 5 star rating seems like a good match. It costs about 24 dollars per bottle.

Bellissima Sparkling Rose

This is an elegant, bright rosé, with hints of strawberry and grapefruit, and a soft, persistent foam. Uncorked at the very last minute, Bellissima Sparkling Rosé pairs perfectly with smoked salmon, shellfish, and seafood hor d’oeuvres such as tuna tartare, sushi, and sashimi.

» Get this wine on Wine.com

Ingredients

Servings:
3 medium
3 medium squash
squash
1
1  garlic
garlic
1 Tbs
1 Tbs olive oil
olive oil
15 oz
15 oz canned white cannellini beans
canned white cannellini beans
0.5 tsps
0.5 tsps sea salt
sea salt
3 medium squash
3 medium
squash
1  garlic
1
garlic
1 Tbs olive oil
1 Tbs
olive oil
15 oz canned white cannellini beans
15 oz
canned white cannellini beans
0.5 tsps sea salt
0.5 tsps
sea salt

Equipment

baking paper
baking paper
food processor
food processor
aluminum foil
aluminum foil
baking sheet
baking sheet
bowl
bowl
oven
oven
baking paper
baking paper
food processor
food processor
aluminum foil
aluminum foil
baking sheet
baking sheet
bowl
bowl
oven
oven


Instructions

Preheat oven to 400F (~205C). Line a baking sheet with parchment paper. Chop the top off the garlic bulb, exposing the cloves. Rip a sheet of aluminum foil, and place the garlic bulb on top. Drizzle a teaspoon of olive oil over the garlic, making sure to cover all exposed cloves. Wrap the garlic loosely with foil, but make sure that it is properly sealed. You want to trap heat inside the foil pouch. Bake the garlic for about 35-45 minutes, or until the cloves are browned. Mine took about 45 minutes. Chop off the tops and bottoms of each globe squash, and then chop them into small cubes. If you want to create a squash bowl like I did in the photo, save one globe squash for the bowl. Just chop off the top and, using a spoon, dig out all the flesh. Toss the squash with a tablespoon of oil and a small pinch of salt, and bake on the baking sheet for about 20 minutes. When the garlic is done, open up the foil wrap and let it cool for 10-15 minutes. When the garlic is cool enough to handle, squeeze out the cloves into a food processor. Add the cannellini beans, roasted squash, and salt into the food processor and blend until smooth. Enjoy as a dip or add it to a pasta dish! Refrigerate leftovers in an airtight container.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.99
Ingredient
3 mediums squash
1 garlic
1 Tb olive oil
15 ounces canned white cannellini beans
½ teaspoons sea salt
Price
$4.95
$0.07
$0.17
$0.76
$0.01
$5.96

Tips

Health Tips

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

Price Tips

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

Disclaimer

Nutritional Information

Quickview
541 Calories
17g Protein
5g Total Fat
118g Carbs
100% Health Score
Limit These
Calories
541
27%

Fat
5g
9%

  Saturated Fat
0.91g
6%

Carbohydrates
118g
39%

  Sugar
16g
19%

Cholesterol
0.0mg
0%

Sodium
424mg
18%

Get Enough Of These
Protein
17g
36%

Vitamin A
79725IU
1595%

Vitamin C
157mg
191%

Manganese
2mg
113%

Potassium
3287mg
94%

Fiber
21g
87%

Vitamin E
12mg
84%

Magnesium
327mg
82%

Folate
294µg
74%

Vitamin B6
1mg
64%

Vitamin B1
0.89mg
59%

Iron
9mg
53%

Calcium
465mg
47%

Vitamin B3
9mg
46%

Copper
0.87mg
44%

Phosphorus
378mg
38%

Vitamin B5
3mg
33%

Zinc
2mg
18%

Vitamin K
15µg
14%

Vitamin B2
0.2mg
12%

Selenium
6µg
9%

covered percent of daily need

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