Broccoli Bean Dip is delicious for vegetables, packed with garlic flavor, broccoli florets, cannellini beans and flavored with lemon, green onion, red pepper flakes, salt and black pepper.

Broccoli Bean Dip Prep Time: 15 min
Cook Time: 35 min
Ready In: 60 min

Servings: 6

4 medium Garlic Cloves, unpeeled
3 tsp Extra-virgin Olive Oil, divided
1/8 tsp dried Crushed Red Pepper Flakes or a few drops Hot Pepper Sauce
2½ cup Broccoli Florets
1 cup canned low-sodium Cannellini Beans, rinsed and drained
1 tbsp fresh Lemon Juice
1 tbsp Green Onion, minced
1/8 tsp Salt
¼ tsp fresh Ground Black Pepper

Preheat oven to 350-degrees. Combine garlic, 1 teaspoon oil and crushed red pepper in small foil packet, sealing well. Bake until garlic is tender, about 35 minutes. Cool slightly; squeeze garlic out of skins.
Meanwhile, steam broccoli florets in microwave until very tender, about two minutes. Rinse with cold water to stop cooking; drain. Transfer to blender or food processor. Add beans, lemon juice, green onion, garlic mixture and remaining oil. Puree until smooth.
Season with salt, pepper and additional red pepper flakes or hot sauce, if needed or desired.

Tips & Notes
Garlic helps lower blood sugar and may be used (under a doctor’s supervision) by people with diabetes in addition to their regular regime of insulin and special diets.
Researchers have found that certain compounds in garlic such as allicin, allyl propyl disulfide and S-allyl cysteine sulfoxide work by increasing the amount of insulin in the blood by blocking the liver’s inactivation of insulin, making more insulin available to the body.
While more research is still needed to know the full extent of garlic’s effectiveness, diabetic patients may benefit by taking moderate amounts of garlic as a supplement: raw and cooked garlic or aged garlic extract not only can help regulate blood glucose, but also possibly prevent or lessen the effects of some of the complications of diabetes.

Nutritional Information Per Serving
Calories: 56
Total Fat: 2g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 100mg
Total Carbohydrates: 7g
Dietary Fiber: 2g
Protein: 3g


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Filed under: Recipes for Diabetics

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