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Spiced Pumpkin Dip

Spiced Pumpkin Dip

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  • Makes: 8 servings
  • Yield: 2 cups
  • Hands On 10 mins
  • Total Time 10 mins

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Satisfy your sweet-salty afternoon cravings with this nutrient-packed dip, made with canned pumpkin, white beans and maple syrup. It's fab with honey-wheat pretzel twists, and very kid-friendly.

Ingredients

  • 1 15 - ounce can navy beans, rinsed and drained
  • 3/4 cup canned pumpkin
  • 1/4 cup maple syrup
  • 2 tablespoons plain fat-free Greek yogurt
  • 1/2 teaspoon pumpkin pie spice

Directions

  1. In a food processor, combine all ingredients; puree until very smooth. Chill for up to 4 hours, if desired. Sprinkle with additional pumpkin pie spice, if desired. Serve with sliced apples, pears and/or graham crackers.

Nutrition Facts

(Spiced Pumpkin Dip)

Servings Per Recipe 8, sugar (g) 7, Potassium (mg) 69, pro. (g) 3, calcium (mg) 21, vit. A (IU) 3575, iron (mg) 1, cal. (kcal) 66, vit. C (mg) 1, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 180, fiber (g) 3, Folate (µg) 3, Monounsaturated fat (g) 0, Polyunsaturated fat (g) 0, Trans fatty acid (g) 0, Thiamin (mg) 0, Fat, total (g) 0, Riboflavin (mg) 0, chol. (mg) 0, Niacin (mg) 0, sat. fat (g) 0, Pyridoxine (Vit. B6) (mg) 0, carb. (g) 15

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