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Creamy white bean dip

Vegetarian Vegan Dips & Salsas

This creamy dip is so easy and delicious it is sure be your go to snack or last minute entertaining dip!

5 mins
5 ingredients
$0.25 / person
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Creamy white bean dip

Gear

Ingredients

Serves = 8

  • 400g can white beans, butter beans, berlotti beans, kidney beans or bean mix will also work well
  • 1 Tablespoon extra virgin olive oil
  • 1/2 lemon, juiced
  • 1 small garlic clove, crushed
  • Handful parsley, roughly chopped

It’s this easy

  • Drain the beans but keep the liquid in a separate bowl
  • Put the beans, 1 tablespoon of liquid from the can, olive oil and 2 tablespoons hot water into the blender or food processor
  • Add the lemon juice and garlic and blitz until smooth. If it's a bit dry add a bit more hot water to get a nice smooth consistency
  • Put in a bowl with a drizzle of olive oil and scatter the parsley over the top and serve with vegetable sticks or whole-grain crackers for dipping

Tweaks

  • For a delicious side dish or vegan main meal spread the dip on a plate, top with a mixture of roasted vegetables and roughly chopped fresh herbs such as parsley, mint, basil or tarragon.

Notes

Nutrition information (per serve):

  • Energy (294kJ)
  • Protein (3.9g)
  • Total fat (2.7g)
  • Saturated fat (0.4g)
  • Carbohydrate (7.7g); Starch (7.6g), Sugars (0.1g), Added sugars (0g), Free sugars (0g)
  • Dietary fibre (3.5g)
  • Sodium (136mg)
  • Calcium (29mg)
  • Iron (0.9mg)

Allergies

Contains: FODMAPs.

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz