“Cheesy” Bean Dip

Cheesy-Beany Spread

Makes 4 1/2-cup servings

1 15-ounce can white beans, drained and rinsed, or 1 1/2 cups cooked white beans

1 ¹/₂ tablespoons lemon juice (or more to taste)

¹/₂ teaspoon prepared mustard 

¹/₂ teaspoon onion powder

¹/₂ teaspoon garlic powder

1/2 teaspoon turmeric

2 tablespoons nutritional yeast

1/2 teaspoon smoked paprika for red bell pepper and liquid smoke)

Combine all ingredients in food processor or blender and mix thoroughly, until creamy. Recipe suggestions:

• This spread makes a delicious spread for bread, pita bread, or crackers.

• It is delicious as a dip for veggies.

• It is also makes a wonderful quesadilla. Spread on a tortilla, sprinkle with salsa and chopped onions, top with another tortilla, and heat briefly on both sides on ungreased skillet. •

This spread keeps well in the refrigerator for a week and also freezes well, so make extra!

Per 1/2-cup serving:

• Calories: 143
• Fat: 2.5 g
• Saturated Fat: 0.4 g
• Calories from Fat: 14.8%
• Cholesterol: 0 mg
• Protein: 10.1 g
• Carbohydrates: 21.9 g
• Sugar: 0.8 g
• Fiber: 6.1 g
• Sodium: 121 mg
• Calcium: 86 mg
• Iron: 3.3 mg
• Vitamin C: 5.1 mg
• Beta Carotene: 34 mcg
• Vitamin E: 0.7 mg

Source: The Cancer Project cooking instructor, Delisa Renideo