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Makes: 2 cups
Hands-on time: 15 minutes.
Total time: 1 hour, 10 minutes (plus overnight soaking).
- 1 cup dry giant lima beans or butter beans
- 1 to 2 hot peppers (such as jalapeños), seeded
- 1 medium sweet red pepper (or 1 small red and 1 small yellow pepper), seeded
- Olive oil cooking spray
- 1/4 cup nonfat plain Greek yogurt
- 1/4 cup part-skim ricotta cheese
- 1 cup feta, crumbled, divided
- 1 tbsp fresh oregano, finely minced
- 1 tsp lemon zest
- 1/4 tsp ground black pepper
- In a medium saucepot, soak beans overnight in 4 cups water. Drain and rinse beans under water, then add 3 cups fresh water. Set beans over medium heat, cover and simmer for 45 minutes to 1 hour, until soft and tender. Drain and let cool for 10 minutes. Measure out 1 cup cooked beans and save remainder for leftovers.
- While beans are cooking, preheat oven to 400°F. Place hot and sweet peppers on a baking sheet misted with cooking spray. Bake in oven for 20 to 25 minutes, until soft but not black. Let cool, then peel off skin and chop.
- In the large bowl of a food processor fitted with a standard blade, add reserved 1 cup beans, roasted peppers, yogurt, ricotta and 1/2 cup feta. Purée for 30 seconds, until smooth.
- Transfer dip to a medium bowl. Add oregano, lemon zest and black pepper and mix until well blended. Fold in remaining 1/2 cup feta. Serve warm or at room temperature. Dip can be stored in refrigerator for 5 to 7 days.
Nutrients per 1/3-cup serving: Calories: 189, Total Fat: 4 g, Sat. Fat: 2 g, Carbs: 25 g, Fiber: 8 g, Sugars: 5 g, Protein: 14 g, Sodium: 336 mg, Cholesterol: 8 mg