Puréed Navy Bean Dip

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  • 1 cup dry Navy Beans (or 3 cups canned, drained and rinsed)
  • 1 cup light sour cream
  • 1 teaspoon garlic, chopped
  • 3 tablespoons green onions, chopped
  • 2 tablespoons fresh cilantro, chopped
  • 2 tablespoons low-sodium soy sauce
  • 1/2 cup fresh lemon juice
  • 1 tablespoon Dijon mustard
  • 1/4 cup vegetable oil
  • Dash black pepper
  • 1/2 teaspoon cumin


  1. If using dry beans, soak in 3 cups of water for up to 8 hours (or overnight in the refrigerator.)
  2. Drain and rinse.
  3. Combine with 3 cups of fresh water and simmer for 1-1/2 to 2 hours or until tender.
  4. Drain.
  5. In a blender, purée the Navy Beans, sour cream, garlic, onions, cilantro, soy sauce, lemon juice, and mustard. With the blender on, slowly add the oil until blended with purée.
  6. Add pepper and cumin and blend for 2 seconds.
  7. Pour into a serving bowl, cover, and chill for at least 2 hours.
  8. Serve with raw vegetables or tortilla chips.

Servings per recipe: 8
Serving size: 1/2 cup

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