BEAN AND OLIVE DIP
Saturday, May 17, 2014 by Unknown
BEAN AND OLIVE DIP
I love all kinds of dips. I feel that they are healthiest and filling snacking option when they are combined with any low-fat chips or breads. Any types of beans and vegetables are the ideal choices for dips. Even roasted vegetables go very well. This time, I have made a Tapenade-kind of dip. I have used less oil here than the regular store-brought Tapenades and added some fava beans. Even capers and anchovies can also be added to this dip. When choosing crackers or chips, please go for ones with whole grains for that extra fiber boost.
INGREDIENTS:
Onion, small, 1.
Diced canned tomatoes, 1 cup.
Fava beans or any kind of beans, cooked, 1 cup.
Black olives, ¼ cup.
Salt and pepper as per taste.
Cilantro for garnishing, a handful.
Dried herbs like oregano and basil, a pinch of each.
Italian seasoning or any type of seasoning mixture, ¼ teaspoon.
PREPARATION:
Dice the onion and olives into very small pieces. Cook the beans and let it cool. If canned beans are used, rinse them well before using to remove the excess sodium content. Heat a pan with a teaspoon of olive oil. When the oil turns hot, add the diced onions and sauté for a few minutes until the onions are well caramelized. Add the diced tomatoes along with fava beans, olives, dry herbs, seasonings, salt, and pepper and mix everything well. Mash the beans with the back of a spatula while mixing. Add the chopped cilantro and let it cook for 5 minutes under medium flame. Serve with any types of breads, chips, or crackers.
VARIATIONS: A clove of crushed garlic and chopped jalapeños can also be added while cooking for some extra spiciness.
I love all kinds of dips. I feel that they are healthiest and filling snacking option when they are combined with any low-fat chips or breads. Any types of beans and vegetables are the ideal choices for dips. Even roasted vegetables go very well. This time, I have made a Tapenade-kind of dip. I have used less oil here than the regular store-brought Tapenades and added some fava beans. Even capers and anchovies can also be added to this dip. When choosing crackers or chips, please go for ones with whole grains for that extra fiber boost.
INGREDIENTS:
Onion, small, 1.
Diced canned tomatoes, 1 cup.
Fava beans or any kind of beans, cooked, 1 cup.
Black olives, ¼ cup.
Salt and pepper as per taste.
Cilantro for garnishing, a handful.
Dried herbs like oregano and basil, a pinch of each.
Italian seasoning or any type of seasoning mixture, ¼ teaspoon.
PREPARATION:
Dice the onion and olives into very small pieces. Cook the beans and let it cool. If canned beans are used, rinse them well before using to remove the excess sodium content. Heat a pan with a teaspoon of olive oil. When the oil turns hot, add the diced onions and sauté for a few minutes until the onions are well caramelized. Add the diced tomatoes along with fava beans, olives, dry herbs, seasonings, salt, and pepper and mix everything well. Mash the beans with the back of a spatula while mixing. Add the chopped cilantro and let it cook for 5 minutes under medium flame. Serve with any types of breads, chips, or crackers.
VARIATIONS: A clove of crushed garlic and chopped jalapeños can also be added while cooking for some extra spiciness.
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