CHIP Alumni Association (PACAA)

CHIP Tip No. 19: Spread the Word

These healthy spreads are a great way to incorporate legumes and healthy fats into lunches, dinners and snacks. They're low in saturated fat and cholesterol and loaded with flavor. One is sure to be a hit in your household.

Edamame Hummus Serve with whole grain crackers, zucchini and carrot sticks for a healthy snack. Recipe adapted from Redbook Magazine.

• 2 cups fresh shelled edamame (soy beans), thawed if frozen
• 1 onion, chopped
• 2 garlic cloves
• 1/3 cup cilantro
• 3 tablespoons olive oil
• 3 tablespoons tahini
• 3 tablespoons fresh lemon juice
• 1 teaspoon cumin
• Freshly ground pepper
• Toasted pine nuts and cilantro sprigs for garnish (optional)

1. Combine edamame, onion, garlic and 2 cups water in a sauce pan. Bring to a boil, reduce heat, and simmer for 5 minutes.
2. Drain mixture and transfer to a food processor. Add all ingredients except pine nuts and process until smooth. Add additional water as needed.
3. Spread mixture in a shallow dish and garnish with pine nuts and fresh cilantro.

Nutrition Information for 2 Tablespoons: calories 50, fat 3.5 gm, cholesterol 0, carbohydrates 3 gm, fiber 1gm, protein 2gm, sodium 40 mg

White Bean Spread This makes a wonderful appetizer when entertaining. Serve with toasted whole wheat pita triangles sprinkled with pepper and oregano. Recipe adapted from Everyday Italian Cookbook.

• can (15 oz.) no-salt-added cannelloni beans, drained and rinsed
• 1/3 cup olive oil
• 1 teaspoon oregano
• 1 ½ teaspoons ground pepper
• ¼ cup fresh parsley
• 1 tablespoon fresh lemon juice
• 1 tablespoon mined garlic

1. Add all ingredients to a food processor
2. Process until smooth.

Nutrition Information for 2 Tablespoons: Calories 50, fat 4 gm, cholesterol 0, carbohydrates 3 gm, fiber 1gm, protein 1 gm, sodium 150 mg

• 2 cups cooked red kidney beans
• 3 to 4 tablespoons freshly squeezed lime juice
• 1 to 2 finely chopped jalapeno chilies (remove seeds if you do not enjoy hot peppers)
• 2 cloves garlic, minced
• 2 scallions, minced
• 4 tablespoons minced cilantro
• ½ teaspoon cumin
• ¼ teaspoon cayenne pepper
• 2 tablespoons olive oil
• ½ cup water (or as needed)

1. Place all ingredients except water in a food processor and puree until smooth.
2. Add enough water to create a soft texture similar to hummus.
3. Taste the mixture and correct seasoning according to taste.
4. Transfer to a shallow dish and garnish with cilantro springs.

Nutrition Information for 2 Tablespoons: Calories 40, fat 1 gm, cholesterol 0, carbohydrates 6 gms, fiber 3 gms, protein 3 gm, sodium 50 mg