Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

July 2, 2013

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Many store-bought bean dips contain a great deal of added oils and fats. This dip has no added oil, which lessens the fat and calorie content significantly.

White Bean Spread with Sun Dried Tomatoes


Serve this dip with blue corn chips to create a festive red, white, and blue spread for Independence Day!


Makes 6 servings

6 sun-dried tomatoes
1 cup boiling water
1 15-ounce can great northern beans, drained and rinsed (liquid reserved), or 1 1/2 cups of cooked great northern beans (1/2 cup cooking liquid reserved)
2 garlic cloves, minced or pressed (about 1 teaspoon), or 1/2 teaspoon garlic powder
1/2 teaspoon salt, or to taste
1 teaspoon finely chopped fresh rosemary, finely chopped 
1/2 teaspoon dried sage
1 teaspoon lemon juice, or to taste


Pour boiling water over sun-dried tomatoes in a small bowl and soak until softened, about 10 minutes. Drain, slice finely, and set aside.

Combine beans, garlic, salt, rosemary, sage, and lemon juice in a food processor and process until smooth. Add reserved bean liquid for a creamier texture. Stir in sun-dried tomatoes. Taste and add more salt or lemon juice if needed.

Stored in a covered container in the refrigerator, leftover spread will keep for up to three days.

Per Serving: 74 calories; 0.2 g fat; 0.1 g saturated fat; 2.9% calories from fat; 0 mg cholesterol; 5 g protein; 13.6 g carbohydrates; 0.9 g sugar; 3.3 g fiber; 381 mg sodium; 49 mg calcium; 2 mg iron; 1.4 mg vitamin C; 11 mcg beta carotine; 0.5 mg vitamin E

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D., and Jennifer Reilly, R.D.

Please feel free to tailor PCRM recipes to suit your individual dietary needs.


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5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: