Low Fat Ranch Dip
A blender transforms canned beans, herbs, and spices into this delectable ranch style dip!
- Yield
- 4 servings
- Serving size
- 1/2 cup prepared dip, 1/4 of recipe (158g)
- Rating
- 3.76 of 5 (197 ratings)
Food groups
- Dairy: 1/4 cups
- Vegetables: 3/4 cups
Ingredients
- 1 can great northern beans (15 ounce, rinsed and drained, low sodium)
- 1/4 cup water
- 1/2 cup yogurt, low-fat plain
- 1/2 teaspoon garlic powder
- 1/8 teaspoon cayenne pepper
- 1/4 teaspoon black pepper
- 1 tablespoon chives (fresh, chopped)
- 1 tablespoon parsley (fresh, chopped)
- 1/4 teaspoon tarragon (dried)
- 1/4 teaspoon salt
- 1 tablespoon lemon juice
Directions
- Wash hands with soap and water.
- Blend the beans and garlic in a blender, adding enough water for the desired consistency.
- Blend for 2 minutes to make it silky smooth.
- Use a spatula to scrape the mixture into a medium bowl.
- Stir in the yogurt, cayenne, chives, parsley, and tarragon, salt, and lemon juice.
- Serve in a bowl.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 143.83 |
| Total Fat | 0.92 g |
| Saturated Fat | 0.44 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 1.84 mg |
| Carbohydrates | 25.27 g |
| Dietary Fiber | 5.4 g |
| Total Sugars | 3.75 g |
| Added Sugars included | 0 g |
| Protein | 9.62 g |
| Calcium | 117 mg |
| Potassium | 466 mg |
| Sodium | 359.58 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 62 mg |
| Phosphorus | 192 mg |
| Selenium | 5 mg |
| Zinc | 1 mg |
| Vitamin A | 10 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 4 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 20 mcg |
| Folate | 93 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 37 mg |
Recipes you may also like
- Lentil Minestrone
- Pear in Orange Sauce
- Grilled Vegetable Packets
- Plantain Cups with Shredded Chicken | Mofonguitos
- Baked Fish and Vegetables
- Frozen Pear Pops
- Marinated Three-Bean Salad
- Mashed Parsnips and Potatoes
Source
Recipe by: National Cancer Institute (NCI) — 5 A Day for Better Health Program
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/low-fat-ranch-dip. Federal works are public domain in the United States.