Roasted Sweet Potato & White Bean Dip
Makes: about 3 cups A deliciously nutritious twist on traditional chickpea hummus, this simple bean dip gets a welcome beta-carotene boost from the addition of luscious sweet potatoes. ❚ 500 mL (2 cups) peeled, diced sweet potatoes ❚ 2 large whole garlic cloves, peeled ❚ 30 mL (2 tbsp) olive oil, divided ❚ 1 can (562 mL/19 oz) white kidney beans (cannellini), drained and rinsed ❚ 45 mL (3 tbsp) tahini ❚ 45 mL (3 tbsp) freshly squeezed lemon juice ❚ 5 mL (1 tsp) pure maple syrup ❚ 2.5 mL (½ tsp) each ground cumin and sea salt ❚ 1 mL (¼ tsp) freshly ground black pepper ❚ 0.5 mL (1/8 tsp) cayenne pepper 1. In a small bowl, combine sweet potatoes, garlic cloves and 15 mL (1 tbsp) olive oil. Mix well. Transfer mixture to a small baking pan. Roast uncovered at 220 C (425 F) for about 20 minutes until potatoes are tender. Stir occasionally to ensure even roasting. Remove from oven and let cool slightly.
2. Add roasted potatoes, garlic, 15 mL (1 tbsp) olive oil and all remaining ingredients to the bowl of a food processor. Pulse on and off until mixture is smooth. Add water if necessary.
3. Chill at least 3 hours before serving to let flavours develop. Serve with cucumber rounds, bell pepper strips, brown rice crackers or whole-grain pita wedges.
4. Per serving (60 mL/1/4 cup): 106 calories, 4.5 g total fat (0.5 g saturated fat), 4 g protein, 13 g carbohydrate, 3 g fibre, 0 mg cholesterol, 103 mg sodium