This bean spread is perfect for either a sandwich or a party. Make it the day before and store it in an airtight container. 

Serve with grated carrot, radish sprouts, and chopped tomatoes on whole wheat bread for sandwiches or with a basket of interesting breads – lavosh, pappadam, and small sesame breadsticks – or crudités for a party.

Makes 3 cups (16 servings)

6 ounces dried white beans or two 15-ounce canned cannelloni beans, drained
Olive oil, cooking spray or ½ teaspoon extra virgin olive oil
4 large shallots, chopped
4 garlic cloves, minced
1 ½ tablespoons chopped fresh oregano
½ tablespoon fennel seed
3 ¾ cups fat-free, reduced-sodium chicken broth or vegetable broth
1/3 to ½ cup fresh lemon juice

1. If using dried beans, put the beans in a large pot with water to cover. Bring to a boil, remove from heat, cover, and let stand at room temperature for 1 hour. Drain beans and set aside. 

2. Lightly coat the bottom of a nonstick pot with cooking spray. Add the shallots and garlic and cook, stirring, over medium heat until the shallots are wilted, about 5 minutes. Add the rosemary, oregano, and fennel. Cook, stirring, for 1 minute more. Add the beans and broth, and bring to a boil. Reduce the heat and simmer on low heat for 30 to 40 minutes, until the beans are tender. Remove from heat. 

3. When the bean mixture is cool, transfer it to a food processor or blender. Puree, adding lemon juice as needed for the desired consistency.

Per serving ( 3 tablespoons): 55 calories (3% calories from fat), 0 g total fat (0 g saturated fat), 3 g protein, 11 g carbohydrate, 3 g dietary fiber, 0 mg cholesterol, 116 mg sodium, 245 mg potassium

 

From the Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (c) 2007, published by Broadway Books. Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook is available at www.randomhouse.com or wherever books are sold.