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  • Tuscan White Bean Dip

Dipping makes veggies fun—try this tasty dip for dinner, a snack, or a party!

Recipe Source: Deliciously Healthy Family Meals


  • 1 Tbsp olive oil

  • 1 Tbsp garlic, chopped (about 3 cloves)

  • 2 Tbsp onions, chopped

  • 1 C low-sodium cannellini beans, rinsed

  • ¼ C low-sodium chicken broth

  • 1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)

  • 1 tsp fresh oregano, rinsed, dried, and chopped (or ¼ tsp dried)

calories 87
Total fat 4 g
Saturated fat 1 g
Cholesterol 0 mg
Sodium 25 mg
Total fiber 3 g
Protein 3 g
Carbohydrates 10 g
Potassium 158 mg
Vitamin A 2%
Vitamin C 4%
Calcium 0%
Iron 6%
Percent Daily Values are based on a 2,000 calorie diet.


Note: Tuscan white bean dip requires a mixer, masher, or big spoon to make the dip smooth. If you can't find beans that are labeled "low sodium," compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help reduce sodium levels further.

Chefs in Training  Children can help make the dip.

Keep the Beat is a trademark of the U.S. Department of Health and Human Services.