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Bean Dip Athenos

Garbanzo beans in Bean Dip Athenos

Athenos means made the Greek way! Garbanzo beans star in this creamy Bean Dip Athenos.


2 15-ounce cans Garbanzo or Navy beans or 3 cups cooked dry-packaged Garbanzo or Navy beans, rinsed, drained
2/3 cup fat-free sour cream
2 teaspoons minced garlic
4 teaspoons balsamic vinegar
1/4 cup chopped sun-dried tomatoes (not in oil)
1/4 cup finely chopped fresh or dried parsley
2 tablespoons chopped Kalamata or ripe olives
Kalamata olives, as garnish
Assorted vegetables and crackers


Process beans, sour cream, garlic, and vinegar in food processor until smooth; stir in sun-dried tomatoes, parsley, and chopped olives.

Spoon into serving bowl and garnish with olives. Serve with assorted vegetables and crackers for dipping.

Recipe makes 24 servings.

Tip: Dip can be made ahead of time and refrigerated overnight or for 2 to 3 hours to allow flavors to blend.

Note: Any canned or dry-packaged bean variety can be easily substituted for another.

Nutrition Information

Serving size: 2 tablespoons
Calories: 54; Total Fat: 1g; Cholesterol: 0mg Protein: 0g; Carbohydrate: 10g; Sodium: 100mg Fiber: 2g

Extra: Quick Cheesy Bean Dip

Mix 3/4 cup rinsed and drained kidney beans, mashed, with 1/4 cup diced onion, 1 tablespoon walnut oil and 1 tablespoon balsamic vinegar. Sprinkle with 1/4 cup shredded reduced-fat Cheddar cheese. Microwave on medium until cheese is melted. Serve with 1 cup sliced red bell pepper for dipping. Total calories are 389.

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