Cannellini beans (a.k.a. white kidney beans) are large white beans with nutty flavor and firm texture. They are loaded with fiber, antioxidants, protein, vitamins and minerals, but low in calories. Cannellini beans are low-glycemic index foods, which mean that they are digested slowly and raise your blood sugar slowly. Research shows that people with diabetes have a better control of blood sugar by including beans in their diet.

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White Bean Dip with Vegetable Sticks (South Beach Phase 1 Recipe) | Dietplan-101

Yields: 1 cup (53.3 g Net Carbs)

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Ingredients:

  • 1 can (14-oz/400 g) white cannellini beans
  • 2 cloves garlic (chopped)
  • 2 tbsps chopped Italian parsley
  • 1/4 tsp dried oregano
  • 1 1/2 tbsps lemon juice
  • 2 tbsps extra virgin olive oil
  • ground black pepper (to taste)
  • 10 black olives (pitted & finely chopped)

For serving:

  • salad leaves
  • vegetable sticks (e.g. celery, bell pepper, cucumber)

Directions:

  • Rinse and drain canned beans.
  • Put the white beans, garlic, parsley, oregano, lemon juice, olive oil and black pepper in a food processor.
  • Process the ingredients until smooth. Stop the processor and scrape down the sides as needed, add in 1-2 teaspoons of water if the mixture is too thick.
  • Transfer to a bowl, add in chopped olives and mix well.
  • Serve with suggested vegetables or whole grain pita bread (for South Beach Phase 2).
 

(Notes: Each serving (2 tbsps): 6.6 g Net Carbs)

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