Your Recipe

Avocado & cannellini bean dip

Ingredient Amount Calories
Avocados 150g 240kcal
Lemon 65g 19kcal
Garlic 3g 4kcal
Cumin, ground 1.6g 6kcal
Oil, avocado 42g 371kcal

Recipe Instructions:

Ingredients
1 small avocado
400g can cannellini beans, drained
1 garlic clove, finely grated
½ tsp chilli flakes, plus extra to serve
½ tsp ground cumin
1 lemon, zested and juiced
3 tbsp avocado oil, plus extra for drizzling
mixed seeds, crackers or crudités, to serve (optional)
Method
STEP 1
Scoop the avocado flesh into a blender or small food processor. Add the beans, garlic, spices, lemon zest and juice and oil. Blitz until completely smooth, loosening with 50-100ml water, if needed. Season.

STEP 2
Spoon into a bowl and top with extra chilli flakes and avocado oil. Serve with the seeds scattered over, and crackers or crudités, if you like.

Nutrition Facts
Portion Size 65 g | ml
Amount Per Portion 160
670
kcal
kilojoules
% Daily Value *
Total Fat 16g 21%
Saturated Fat 2g 10%
Sodium 3.7mg 0%
Total Carbohydrate 5.1g 2%
Dietary Fiber 3g 11%
Sugar 0.7g
Protein 1g 2%
Vitamin D 0mcg 0%
Calcium 14mg 1%
Iron 0.6mg 3%
Potassium 214mg 5%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 3.044 mcg 0%
Thiamin [B1] 0.036 mg 3%
Riboflavin [B2] 0.054 mg 4%
Niacin [B3] 0.692 mg 4%
Pantothenic acid [B5] 0.556 mg 11%
Vitamin B6 0.12 mg 7%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 32.225 mcg 0%
Vitamin C 12.627 mg 14%
Vitamin D 0 mcg 0%
Vitamin E 0.815 mg 5%
Vitamin K 7.909 mcg 7%
Betaine 0.375 mg 0%
Choline 6.427 mg 1%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 5.1 g 2%
Sugars 0.7 g 1%
Dietary fiber 3 g 11%
Carbohydrate 5 g 0%
Net carbs 4.5g
Aminoacids
Nutrient Amount DV
Alanine 0.042 g 0%
Arginine 0.038 g 0%
Aspartic acid 0.092 g 0%
Cysteine 0.011 g 0%
Glutamic acid 0.114 g 0%
Glycine 0.041 g 0%
Histidine 0.019 g 0%
Isoleucine 0.033 g 0%
Leucine 0.056 g 0%
Lysine 0.052 g 0%
Methionine 0.015 g 0%
Phenylalanine 0.038 g 0%
Proline 0.038 g 0%
Serine 0.044 g 0%
Threonine 0.029 g 0%
Tryptophan 0.01 g 0%
Tyrosine 0.019 g 0%
Valine 0.042 g 0%
Minerals
Nutrient Amount DV
Calcium 13.81 mg 1%
Copper 0.08 mg 9%
Fluoride 2.63 mcg 0%
Iron 0.58 mg 3%
Magnesium 13.83 mg 3%
Manganese 0.08 mg 4%
Phosphorus 25.24 mg 2%
Potassium 214.46 mg 5%
Selenium 0.34 mcg 1%
Sodium 3.75 mg 0%
Zinc 0.28 mg 3%
Other
Nutrient Amount DV
Water 42.381 g 0%
Ash 0.639 g 0%