It’s summer time and the livin’ is delicious …and nutritious! Fresh herbs are everywhere and they, along with the white beans in this recipe pack a huge a plant-based health punch. From preventing the growth of cancer cells and keeping your heart healthy to helping manage arthritis and reducing inflammation, wellness never tasted so good. – Paula Meyer, Mission Training Center Nutritionist
Note: Dried herbs are stronger than fresh. When using dried herbs crumble or crush them to release flavor. Use 2x to 3x times more fresh than dried. Add fresh herbs at the end of cooking.
Ingredients
1 small garlic clove, halved, green shoot removed
1⁄2 cup cooked white beans (drained and rinsed if using canned beans)
1⁄2 cup whole milk or 2 percent Greek yogurt or regular yogurt
1 ice cube (if using Greek yogurt)
1 tablespoon chopped fresh tarragon
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh chives
1 tablespoon fresh lemon juice
Salt to taste
2 tablespoons extra virgin olive oil
Directions
1. Process garlic in a food processor fitted with a steel blade until minced garlic is adhering to sides. Stop processor and scrape down.
2. Add beans, yogurt, ice cube, tarragon, parsley and chives and process until smooth.
3. With machine running, add lemon juice, salt and olive oil and process until mixture is smooth.
4. Taste and adjust seasoning.
5. Scrape into a bowl. Serve as a dip or use with crisp salads
Note: It’s a bit too thick for delicate lettuces like spring mixes.
Nutritional information per serving: Serves 8. Per serving: 70 calories, 5g fat (2g saturated fat, 1g polyunsaturated fat, 2g monounsaturated fat), 4 milligrams cholesterol, 4g carbohydrate, 2g protein; 1g dietary fiber, 6 milligrams sodium (does not include salt to taste)
