CHIP Tip No. 19: Spread the Word
from CHIP Clinical Manager Amy Lister, R.D.

These healthy spreads are a great way to incorporate legumes and healthy fats into lunches, dinners and snacks. They're low in saturated fat and cholesterol and loaded with flavor! One is sure to be a hit in your household.

Edamame Hummus
Serve with whole grain crackers, zucchini and carrot sticks for a healthy snack.
Recipe adapted from Redbook Magazine.

2 cups fresh shelled edamame (soy beans), thawed if frozen
1 onion, chopped
2 garlic cloves
1/3 cup cilantro
3 tablespoons olive oil
3 tablespoons tahini
3 tablespoons fresh lemon juice
1 teaspoon cumin
Freshly ground pepper
Toasted pine nuts and cilantro sprigs for garnish (optional)

1. Combine edamame, onion, garlic and 2 cups water in a sauce pan. Bring to a boil, reduce heat, and simmer for 5 minutes.
2. Drain mixture and transfer to a food processor. Add all ingredients except pine nuts and process until smooth. Add additional water as needed.
3. Spread mixture in a shallow dish and garnish with pine nuts and fresh cilantro.

Nutrition Information for 2 Tablespoons
Calories 50, fat 3.5 gm, cholesterol 0, carbohydrates 3 gm, fiber <1gm, protein 2gm, sodium 40 mg


White Bean Spread
This makes a wonderful appetizer when entertaining. Serve with toasted whole wheat pita triangles sprinkled with pepper and oregano. Recipe adapted from Everyday Italian Cookbook.

1 can (15 oz.) no-salt-added cannelloni beans, drained and rinsed
1/3 cup olive oil
1 teaspoon oregano
1 ½ teaspoons ground pepper
¼ cup fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon mined garlic

Add all ingredients to a food processor and process until smooth.

Nutrition Information for 2 Tablespoons
Calories 50, fat 4 gm, cholesterol 0, carbohydrates 3 gm, fiber <1gm, protein 1 gm, sodium 150 mg

Cowboy Hummus
Try this Tex-Mex twist on a Mediterranean favorite. Pair with baked tortilla chips as an appetizer when serving chili, enchiladas or your favorite south-of-the-border meal.

2 cups cooked red kidney beans
3 to 4 tablespoons freshly squeezed lime juice
1 to 2 finely chopped jalapeno chilies (remove seeds if you do not enjoy hot peppers)
2 cloves garlic, minced
2 scallions, minced
4 tablespoons minced cilantro
½ teaspoon cumin
¼ teaspoon cayenne pepper
2 tablespoons olive oil
½ cup water (or as needed)

1. Place all ingredients except water in a food processor and puree until smooth.
2. Add enough water to create a soft texture similar to hummus.
3. Taste the mixture and correct seasoning according to taste.
4. Transfer to a shallow dish and garnish with cilantro springs.

Nutrition Information for 2 Tablespoons
Calories 40, fat 1 gm, cholesterol 0, carbohydrates 6 gms, fiber 3 gms, protein 3 gm, sodium <50 mg