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Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
An increasingly popular bean dip and so simple to prepare. Use your imagination and add other ingredients like black olives, sun dried tomatoes or fresh cilantro!
Diet Types: Vegan, Vegetarian
Ingredients:
  • 1 15 ounce can organic Soybeans
  • 1 tablespoon Tahini (sesame seed butter) or extra virgin olive oil
  • 1/2 teaspoon salt
  • 1 large clove garlic, chopped
  • 1/8 cup lemon juice
    •
    Serves: 4
    Cooking Time: Under 15 minutes
    Instructions:
    Place all ingredients, including the liquid of the beans, in a blender or food processor. Blend until smooth. Adjust seasonings to taste. Serve with baked corn chips, whole wheat pita bread or raw vegetables.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 174
    Calories from Fat 87
     % Daily Value*
    Total Fat 10g15%
      Saturated Fat 1g7%
      Mono Fat 2g 
    Sodium 296mg12%
    Total Carbs 10g3%
      Dietary Fiber 6g22%
    Protein 15g 
    Iron32%
    Calcium11%
    Vitamin B-610%
    Vitamin C6%
    Vitamin E9%
    Vitamin A0%
    Selenium12%
    Manganese40%
    Copper20%
    Zinc8%
    Pantothenic acid2%
    Niacin3%
    Riboflavin18%
    Thiamin13%
    Folate13%
    Potassium13%
    Phosphorus24%
    Magnesium20%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.