Enjoy the health benefits of pumpkin year-round with Savory Pumpkin and White Bean Dip. This make-ahead appetizer is sophisticated enough for entertaining and simple enough for family movie night. Add versatile heart-healthy canned pumpkin to your list of pantry staples.
|1 – 15 oz can cannellini beans, no salt added|
|¾ cup plain canned pumpkin, make certain it is not pumpkin pie filling|
|3 oz feta cheese|
|¼ cup plain Greek yogurt, non fat|
|½ teaspoon smoked paprika|
|2 teaspoons fresh lemon juice|
|2 teaspoons olive oil|
|2 cloves of garlic, finely minced|
|1 small shallot, finely minced|
|1 tablespoon fresh sage, finely minced|
Time Saver: Pulse shallot and garlic in the food processor to finely mince. Set aside and wipe out the food processor bowl before continuing with recipe.
- Rinse and drain canned cannellini beans. Add beans, pumpkin, feta cheese, Greek yogurt, smoked paprika and lemon juice to the bowl of a food processor. Process ingredients until completely smooth, pausing to scrape down the sides as needed.
- Heat olive oil in a small sauté pan over medium low heat. Add minced shallot and garlic and sauté until soft, about 5 to 6 minutes. Turn down the heat if ingredients are starting to brown.
- Add minced fresh sage and sauté 1 minute more or until the sage is fragrant.
- Allow to cool slightly, then scrape into the bowl of the food processor with your puréed ingredients.
- Pulse the mixture a few times to thoroughly incorporate all ingredients.
- Spoon the dip into a serving bowl, cover and refrigerate for several hours or until completely chilled. Dip can be made one day in advance of serving.
7. Serve dip cold with baked whole wheat pita chips or soft pita wedges and fresh vegetables.
Serving size: ¼ cup
Get the kids involved!
Participating in food preparation increases kids’ willingness to try new foods and is a great opportunity for quality time. It is also an excellent way to practice reading and math skills.
Younger kids can:
- Scoop, measure and add ingredients to the food processor, with supervision.
- Pluck the sage leaves off the stems.
- Peel shallot and garlic cloves.
Older kids can also:
- Read the recipe aloud.
- Operate a can opener, with supervision.
- Rinse the beans.
- Stir the shallots and garlic as they cook, with supervision.
- Use cooking shears to cut soft pita into wedges, with supervision.
|Calories||78||Total Fat||3 g|
|Saturated Fat||1 g||Monounsaturated Fat||1 g|
|Polyunsaturated Fat||0 g||Trans Fat||0 g|
|Cholesterol||8 mg||Sodium||95 mg|
|Potassium||109 mg||Total Carbohydrate||8 g|
|Dietary Fiber||2 g||Sugars||2 g|