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Low Fat Ranch Dip

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Low Fat Ranch Dip
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Low Fat Ranch Dip
En Español

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  • Makes: 4 servings

A blender transforms canned beans, herbs, and spices into this delectable ranch style dip!

Ingredients

  • 1 can great northern beans (15 ounce, rinsed and drained, low sodium)
  • 1/4 cup water
  • 1/2 cup yogurt, low-fat plain
  • 1/2 teaspoon garlic powder
  • 1/8 teaspoon cayenne pepper
  • 1/4 teaspoon black pepper
  • 1 tablespoon chives (fresh, chopped)
  • 1 tablespoon parsley (fresh, chopped)
  • 1/4 teaspoon tarragon (dried)
  • 1/4 teaspoon salt
  • 1 tablespoon lemon juice

Directions

1. Blend the beans and garlic in a blender, adding enough water for the desired consistency.

2. Blend for 2 minutes to make it silky smooth.

3. Use a spatula to scrape the mixture into a medium bowl.

4. Stir in the yogurt, cayenne, chives, parsley, and tarragon, salt and lemon juice. Serve in a bowl.

Source:

National Cancer Institute (NCI), 5-A-Day Web site

Nutrition Information

Serving Size: 1/2 cup prepared dip, 1/4 of recipe (158g)
Nutrients Amount
Calories 148
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 2 mg
Sodium 363 mg
Total Carbohydrate 26 g
Dietary Fiber 6 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 10 g
Vitamin D 0 mcg
Calcium 119 mg
Iron 2 mg
Potassium 477 mg
N/A - data is not available
Nutrients Amount
Calories 148
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 2 mg
Total Carbohydrate 26 g
Dietary Fiber 6 g
Total Sugars 4 g
Added Sugars 0 g
Protein 10 g
Minerals
Calcium 119 mg
Potassium 477 mg
Sodium 363 mg
Copper 190 mg
Iron 2 mg
Magnesium 63 mg
Phosphorus 197 mg
Selenium 6 mcg
Zinc 1 mg
Vitamins
Vitamin A 11 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 4 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 21 mcg
Folate 95 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 38 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3/4 cups
Protein Foods
2 1/2 ounces
Dairy
1/4 cups

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