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Veggie Bean Dip Recipe

2 tablespoons olive oil
1 medium onion, diced
1 small red bell pepper, seeded and diced
1 small green bell pepper, seeded and diced
1 cup diced carrots
1/2 cup green beans, chopped
1 tablespoon minced garlic
1 1/4 cups water
3 tablespoons cider vinegar
1 (5.5 ounce) can tomato paste
1 (15 ounce) can white beans
1 jalapeno pepper, seeded and diced
1/4 cup parsley, finely chopped
1 teaspoon salt

Heat oil in a large saucepan over medium heat. Sauté onion, peppers, carrots and green beans, stirring occasionally until tender or about 10 minutes. Add the garlic and mix well. Add the water, vinegar, tomato paste and simmer covered about 15 minutes. Add the beans, jalapeno pepper and salt and mix well. Place half of the mixture in a food processor or blender and blend until smooth. Return to the pan and mix well. Cover and chill; serve with pita wedges, crackers or sliced baguettes.

Makes 10 servings
Serving Size: 4 ounces

Nutrients per serving:
Calories: 107
Total fat: 3 grams
Saturated fat: trace
Cholesterol: 0 mg
Sodium: 346 mg
Carbohydrate: 17 grams
Protein: 5 grams
Dietary fiber: 4 grams



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