Today, we’re excited to share with you our recipe for Avocado Bean Dip – a perfect appetizer or snack that is not only easy to make, but also packed with nutrients. This dip is a great way to incorporate more avocado and beans into your diet, which are both excellent sources of fiber, protein, and healthy fats.
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AVOCADO BEAN DIP
SERVES: 4
ESTIMATED COST: $5.93
COST PER SERVING: $1.48
EQUIPMENT: Medium bowl, cutting board, knife
INGREDIENTS
- 2 ea avocado
- 1 ea 15oz canned white beans (cannellini, great northern, navy), rinsed & drained
- 1 cup fresh spinach, chopped
- 1 lemon, juiced
- 1/2 tsp salt
- Ground black pepper, to taste
- 2 tbsp fresh herbs (parsley, cilantro, basil)
PREPARATION
- In a medium bowl, add the avocado and beans. Smash with a fork until smooth.
- Add the remaining ingredients and mix well. Taste and adjust seasoning.
- Use as a spread on toast or as a dip for veggies. Enjoy!
NUTRITION INFORMATION
HEALTH BENEFITS
Avocado is a good source of healthy monosaturated fats that may help reduce cholesterol levels. Avocados are also high in fiber which can support digestive health.
Spinach is a rich source of potassium that may help lower blood pressure. Spinach also contains vitamin E which may reduce inflammation in the body.
Recipe provided by Reanetta Perkins
Maryland University of Integrative Health