The main piece of equipment used to make this recipe is the best tool in the kitchen – your hands. Use your hands to tear, mash and mix these ingredients into a delicious and healthy dip. Although there is no cutting, this is a great recipe to introduce new tools and skills such as mashing with a fork and using a microplane. Beans are a great source of protein and fibre. Have this dip as a snack with vegetable sticks or spread it on a sandwich, it is sure to keep you full throughout the day.
Yield: About 1 cup
Preparation Time: About 20 minutes
Digging Around
- List as many cooking skills you can think of used in this recipe.
- A microplane can be a dangerous tool if not used properly. Can you think of some helpful tips on how to use a microplane safely?
INGREDIENT LIST
- 1 x 390 g (14oz) can of cannellini beans, rinsed and drained
- 1 clove garlic, minced
- Pinch salt and freshly cracked pepper
- Grated zest of 1 small lemon
- Juice of ½ small lemon
- 1 tsp (5mL) minced fresh rosemary (about a pinkie-sized sprig)
- 3Tbsp (45mL) extra virgin olive oil
- 1 Tbsp (15mL) water, to thin bean mixture, if too thick
EQUIPMENT LIST
- can opener
- strainer
- fork
- potato masher
- micro-plane or garlic press
- measuring spoons
- sharp knife
- cutting board
- juicer or reamer
- rubber spatula
- medium-sized bowl
METHOD
1. Open a 390g can of cannellini beans and pour into a strainer in the sink. Rinse and drain well. Place in medium-sized bowl.
2. With the back of a fork, mash the beans. You may also mash the beans with a potato masher.
3. Peel the garlic clove and grate into the bowl with a micro-plane or press through a garlic press.
4. Add a pinch of salt and a few grinds of freshly cracked pepper.
5. Using a micro-plane or grater, grate the zest of 1 lemon into the bean bowl.
6. Cut the lemon in half. Juice ½ lemon into a small bowl. Strain the seeds with your hand as you pour the juice into the bean bowl.
7. Pull the leaves off of a pinkie-sized sprig of rosemary. Rip the leaves into small pieces into the bowl.
8. Add 3 Tbsp (45mL) of olive oil.
9. Combine the ingredients until well blended and smooth using a rubber spatula.
10. If the mixture is too thick add another Tbsp (15mL) of olive oil and 1 Tbsp (15mL) of water and blend together.
TASTY TIP
- May be stored in the fridge for up to 5 days.
- This dip is even better the next day once the flavours have blended together.
- If you have a food processor, you can add all of the ingredients to the food processor and puree until smooth.Have an adult help you with the food processor and its very sharp blade.
- Take for recess or lunch with some veggies.
- Spread some bean dip inside a whole wheat pita and stuff with some lettuce and veggies and take for lunch.
- If you can’t find cannellini beans, use another type of bean.
SKILLS
STEP-BY-STEP – WHITE BEAN DIP!
STEP 1
Gather the ingredients.
STEP 2
Drain and rinse the beans and add them to a bowl.
STEP 3
Mash the beans using a fork.
STEP 4
Grate the garlic using a microplane or grater and add it to the bowl of beans.
STEP 5
Zest the lemon using a microplane.
STEP 6
Using your fingers, pick the rosemary leaves from the stem and tear them into tiny pieces. Compost the stem.
STEP 7
This is your Mise en Place.
STEP 8
Add the lemon zest, lemon juice, rosemary, olive oil, salt and pepper to the bowl.
STEP 9
Mix thoroughly with a fork or spoon until combined. Serve with vegetable sticks.
STEP 10
Now you have a healthy ready-to-go snack in the fridge.
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