White Bean Spread with Crostini
(makes about 3 cups)
6 ounces (180 g) dried white beans
olive oil cooking spray
4 large shallots, chopped
1 1/2 tablespoons (22.5 ml) chopped fresh rosemary or 1 1/2 teaspoons (7.5 ml) crushed dried
1 tablespoon (15 ml) chopped fresh oregano or 1 teaspoon (5 ml) crushed dried
1/2 tablespoon (7.5 ml) fennel seed
6 garlic cloves, peeled
3 3/4 cups (900 ml) fat-free, no-salt-added canned chicken or vegetable broth
1/3 cup (80 ml) to 1/2 cup (120 ml) fresh lemon juice
chopped flat-leaf parsley
- Put the beans in a large pot with water to cover. Bring to a boil, remove from heat, cover, and let stand at room temperature for 1 hour. Drain the beans and set aside.
- Lightly coat the bottom of the pot with cooking spray. Add the shallots and cook, stirring, over medium heat until shallots wilt, about 5 minutes. Add the rosemary, oregano, and fennel. Cook, stirring, for 1 minute more.
- Add the beans and garlic, stir, and cook 2 minutes. Pour in the broth, stir, and bring to a boil. Reduce heat and simmer on low for 30 to 40 minutes, until beans are tender. Remove from heat and let cool in the liquid.
- When cool, transfer the beans, shallots, and garlic to the workbowl of a food processor or blender. Puree to desired consistency, adding lemon juice as needed to thin.
- Transfer mixture to a serving bowl and garnish with chopped parsley. (May be made up to 1 day ahead.) Offer Crostini alongside for spreading onto.
Per 3-tablespoon serving: 45 calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 8 g carbohydrate, 3 g dietary fiber, 0 mg cholesterol, 12 mg sodium Diabetic Exchanges: 1/2 carbohydrate (bread/starch)