Courtesy of the Seattle and King County Public Health Department
Curry, Carrot and White Bean Spread
(makes 16 servings)
| Ingredients: | |||
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| 2 cups water | |||
| 2 medium carrots, peeled and sliced | |||
| 2 tablespoons olive oil | |||
| ¼ cup onion, chopped | |||
| 1 clove garlic, minced | |||
| ½ teaspoon curry powder | |||
| ¼ teaspoon ground cumin | |||
| ½ cup canned white beans (Cannellini or navy beans), drained | |||
| Salt, to taste (optional) | |||
| Chopped cilantro for garnish (optional) | |||
| Directions: | |||
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| 1. | Bring water to a boil in a small saucepan then add carrots and cook for about 7-8 minutes or until tender. Drain then set aside. | ||
| 2. | Heat oil in a small skillet over medium-high heat. Add onion, garlic, curry and cumin and cook until onion is tender (about 4-5 minutes.) | ||
| 3. | Place carrots and onion mixture in a food processor or blender then add beans and salt (if using.) Blend until smooth or to desired consistency. | ||
| 4. | Transfer to a bowl, garnish with cilantro and serve with your favorite crackers or bread slices. |
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| TEXT VERSION OF NUTRITION FACTS: Serving Size: 1 tablespoon (20 g) Servings Per Recipe: 16 |
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| Amount per serving | |
| Calories | 29 |
| Calories from fat | 16 |
| Total Fat | 2 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 3 mg |
| Total Carbohydrates | 3 g |
| Dietary Fiber | 1 g |
| Sugars | 0 g |
| Protein | 1 g |
| Vitamin A | 45% |
| Vitamin C | 2% |
| Calcium | 0% |
| Iron | 2% |
