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.

Source: Midwest Living


Ingredient Checklist


Instructions Checklist
  • 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

66 calories; 0 g total fat; 0 g saturated fat; 0 g polyunsaturated fat; 0 g monounsaturated fat; 0 mg cholesterol; 180 mg sodium. 69 mg potassium; 15 g carbohydrates; 3 g fiber; 7 g sugar; 3 g protein; 0 g trans fatty acid; 3575 IU vitamin a; 1 mg vitamin c; 0 mg thiamin; 0 mg riboflavin; 0 mg niacin equivalents; 0 mg vitamin b6; 3 mcg folate; 0 mcg vitamin b12; 21 mg calcium; 1 mg iron;