This recipe goes together pretty quickly and it is budget friendly as well. The base for the bean dip is Cannellini beans (white kidney beans) that are blended smooth with olive oil, lemon juice, garlic and shallots. Use your food processor or if you have a Blendtec or Vitamix blender use the dip setting and either way, you have a creamy smooth dip! (I have a Blendtec and it is such a useful tool and worth every penny!) A pinch of cayenne pepper, salt and freshly ground black pepper are stirred in at the end for the finishing touch.
The white bean dip is generously spread on the crostini and sprinkled with a little chopped arugula.
Crostini with White Bean Dip and Arugula
- 2 cans (15 oz) cans cannellini beans, drained and rinsed (also labeled as white kidney beans)
- 2 Tablespoons extra virgin Olive oil
- 2 Tablespoons fresh lemon juice
- 2 garlic cloves, minced, about 2 teaspoons
- 1 medium shallot, minced, about 3 Tablespoons
- pinch cayenne pepper
- salt and freshly ground black pepper, to taste
- 1/2 cup fresh arugula, chopped, reserve for garnish
- 1 recipe of Crostini recipe to follow
Puree the beans, oil, lemon juice and garlic in a food processor or high powered blender, scraping down the sides when necessary, until smooth about 1 1/2 – 2minutes. Transfer mixture to a bowl and stir in shallots, cayenne, salt and pepper. Cover dish and let mixture set at room temperature to all the flavors to meld for about an hour before serving.
The dip can be prepared 2 days ahead and kept in the refrigerator. Remove and bring to room temperature before serving. You could also add some fresh chopped herbs like rosemary to change it up.
Yield: 30 tablespoons (1 7/8 cups)
1 Tablespoon Per Serving (excluding unknown items): 31 Calories; 1g Fat (28.9% calories from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 59mg Sodium. Old WWP 1 / New WWPP 1
2 Tablespoons Per Serving: 62 Calories; 2g Fat (28.9% calories from fat); 2g Protein; 9g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 118mg Sodium. Old WWP 1 / New WWPP 2
3 Tablespoons each Per Serving: 93 Calories; 3g Fat (28.9% calories from fat); 3g Protein; 13g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 177mg Sodium.Old WWP 2 / New WWP 2
1/4 Cup Per Serving: 133 Calories; 4g Fat (28.9% calories from fat); 5g Protein; 19g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 253mg Sodium. Old WWP 2 / New WWPP 3
The nutritional values are going to vary depending on the size and kind of baguette you purchase. So you need to figure out the nutritional information depending on what you use. I usually choose a sourdough baguette as the calories and fat are low.
Crostini which means little toasts are half inch thick slices of a baguette that are oven toasted and rubbed with a fresh clove of garlic for just a touch of flavor.
- 1 long baguette, sourdough, whole wheat or white cut into 1/2 inch diagonal slices ( mine yielded about 34 slices)
- 1 large garlic clove, peeled left whole
- Olive oil in a Mister or non stick Olive oil spray
Preheat oven to 400°
Arrange the bread slices in a single layer on a baking sheet. Place on oven rack in the middle position of the oven. Bake for 8-10 minutes turning once, until each bread slice is dry and crisp.
Remove from oven and while warm, rub one side of each toast with the garlic clove, (it will gradually get smaller as a little bit comes off on each toast slice). Spray toast with a light layer of olive oil, season with salt and freshly ground black pepper.
The crostini can be prepared several hours ahead and topped with bean dip and arugula right before serving. Or you can place all the ingredients out and let everyone serve themselves. The bean dip is also good on crackers or with vegetable dippers like carrots and celery. Use in a sandwich wrap or in pita bread with raw or cooked vegetables and sprouts!
Adapted from CI Light Recipe