Skip to Content
Donate

This is a great appetizer to take to your next get-together.

Serve with fresh vegetable sticks or baked tortilla chips.

Prep Time:
5 minutes
Cook Time:
10 minutes
Calories:
70
Serving Size:
12

Ingredients

  • 2 tbsp (30 mL) canola oil
  • 1 onion, finely chopped
  • 2 garlic cloves, minced
  • 1 can (19 oz./540 mL) white navy beans, rinsed and drained
  • ½ tsp (2 mL) minced chipotle chile pepper
  • ½ tsp (2 mL) cumin
  • 1 tsp (5 mL) oregano
  • ⅓ cup (75 mL) chopped red pepper
  • ⅓ cup (75 mL) low-sodium vegetable stock
  • 2 tbsp (30 mL) cilantro, finely chopped
  • 1 Roma tomato, finely chopped
  • ½ tsp (2 mL) salt
  • ¼ tsp (1 mL) ground black pepper

Instructions

  1. Heat canola oil in sauté pan over medium-high heat. Add onion and garlic; sauté until transparent. Add beans, chipotle chile pepper, cumin, oregano and red pepper. Heat 4 minutes.
  2. Mash beans with potato masher or back of wooden spoon. Add vegetable stock as needed to desired consistency. Add cilantro and tomato. Season with salt and pepper to taste.

Notes

Recipe courtesy of canolainfo.org, featured in the Canadian Diabetes Association’s 2015 Healthy Living Calendar.

Nutritional Information

One serving: 1/3 cup (75 mL)

Calories

70

Total Fat

2.5 g

Saturated Fat

0 g

Cholesterol

0 mg

Sodium

110 mg

Carbohydrates

8 g

Fiber

3 g

Sugar

1 g

Protein

3 g