Who doesn't love a really GREAT dip? I find hummus and other bean-based dips so comforting and filling as an awesome pair with our yummy, heart-healthy Raw Buckwheat and Flax Pizza Crackers, an addition to sandwiches/wraps (excellent sub for hi-fat mayo) and just to enjoy with fresh veggies! You are going to JUST LOVE this one with a Mediterranean twist! I love using HEMP SEEDS to add creaminess, also adding heart-healthy, omega-3 fatty acids and protein! Using miso instead of salt adds probiotics to aid in gut health!
Wraps are so awesome for on-the-go meals. We love Ezekiel brand sprouted grain. I keep them in the freezer, then pop one or two into the toaster oven for a few minutes to thaw. They stay nice and fresh that way.
Mediterranean White Bean Dip
1.5 cups white beans (great northern, navy, cannellini) drained
1 tablespoon balsamic vinegar
1 tablespoon lemon juice (or 1 more tablespoon balsamic vinegar)
2 cloves garlic
1/4 cup sun dried tomatoes, soaked to soften (if not using a hi-speed blender), then drain (or reserve liquid to help blend)
1/4 cup hemp seeds
1 tablespoon light miso
Water or soaking water as needed
1 tablespoon fresh rosemary or 1 teaspoon dried rosemary
Blend until smooth, everything except the rosemary, adding water or soaking water as needed to get the best consistency. Add the rosemary and just blend enough to incorporate and chop, but still see some green specks.
This dip is nice if you allow it to chill and flavors develop after a couple of hours.