Nov - Dec 2015

White Bean and Acorn Squash Hummus

By Robin Plotkin, RD LD and Kylie Held,

 

This is a twist on traditional hummus with the substitution of white beans for garbanzo beans and the addition of sweet acorn squash. A great dip for whole grain crackers or fresh carrot and bell pepper sticks.

 

Take this delicious hummus along as your holiday party contribution. Simply place it in a pretty serving bowl in the center of a serving platter with assorted colorful cut up vegetables around the bowl.

 

 

Ingredients

1 acorn squash
3 cloves garlic
1/2 teaspoon olive oil
2/3 cup great northern beans
2 tablespoons    milk (cow, almond, soy milk)
1 teaspoon lemon juice
1/8 teaspoon salt

 

Method of Preparation

  1. Preheat oven to 400 degrees Fahrenheit.
  2. Slice acorn squash in half and scoop out seeds. Place cut side down onto a foil-lined baking sheet.
  3. Slice hard end off of garlic cloves. Place onto a piece of foil and drizzle with ½ tsp olive oil.  Wrap foil around cloves to completely seal the garlic cloves inside a foil pocket.
  4. Place acorn squash and garlic cloves into the oven and bake for 40 minutes.
  5. Add great northern beans, milk, lemon juice and salt to a food processor. Process/blend together by pulsing for 30 seconds.
  6. Scoop out the flesh from one half of the roasted acorn squash. Mash enough of the roasted squash to make 1/3 cup mashed acorn squash. Save the remaining acorn squash for other meals throughout the week.
  7. Add the mashed acorn squash to the pureed bean mixture. Process until smooth. 
  8. Serve cold with vegetable slices or whole grain crackers.

 

Yield and Servings

Yield: 4 servings (1 cup of dip)

Serving Size: ¼ cup

 

Nutritional Analysis

Calories 67, Protein 3.5 g, Carbohydrates 13 g, Total fat 1 g, Cholesterol 0 mg, Sodium 83 mg, Sugars 1.3 g, Fiber 3.3 g