EAST INDIAN BEAN DIP
Vintage recipe from a Weight Watchers Annual Recipe Book. A variation of a zucchini dip recipe, loved by many and perfect with bagel chips, low-fat triscuits, or wheat thins. Often doubled due to its popularity.
Vintage recipe from a Weight Watchers Annual Recipe Book. A variation of a zucchini dip recipe, loved by many and perfect with bagel chips, low-fat triscuits, or wheat thins. Often doubled due to its popularity.
- 1 tsp curry powder
- â¼ tsp ground ginger
- â¼ tsp ground cumin
- â¼ tsp ground allspice
- 16 oz navy beans drained and rinsed
- 1 small zucchini chopped fine
- 1 small yellow bell pepper chopped fine (may use green because yellow pepper are so expensive)
- 1/3 small red onion chopped fine
- 1 large clove garlic minced (optional)
- â½ tsp salt
- ⼠cup hot mango chutney i use major grey’s
- 2 t fresh mint chopped
- 2 t plain fat free yogurt
- Carbohydrate 311.152281198667 g
- Cholesterol 0 mg
- Fat 7.68920221066667 g
- Fiber 116.74053646297 g
- Protein 106.921742798347 g
- Saturated Fat 0.93248202832 g
- Serving Size 1 1 Recipe (981g)
- Sodium 52.1962851466667 mg
- Sugar 194.411744735697 g
- Trans Fat 0 g
- Calories 1683 calories
Step-by-step
- Cook spices stirring constantly on low heat 1 minute.
- Remove from heat.
- Combine beans, zucchini, bell pepper, onion, garlic and salt.
- Add spice moisture, stirring well.
- Stir in chutney, mint and yogurt.
Restricted pantry footprints demand maximum efficiency from dry aromatics, requiring direct heat exposure before hydration occurs. Exposing ground curry powder, ginger, cumin, and allspice to dry heat for precisely sixty seconds melts trapped volatile oils into the pan surface. This short thermal window transforms raw, bitter powder into a rounded aromatic base without scorching delicate organic compounds.
Navy beans supply a dense starch matrix that demands thorough rinsing to eliminate residual canning liquid and surface starches. Mincing the zucchini, yellow bell pepper, and red onion into uniform fine pieces ensures that every scoop captures multiple textures simultaneously. Salt draws excess moisture from these chopped vegetables within ten minutes, preventing the final mixture from turning watery as it rests.
Folding in mango chutney, fresh mint, and fat-free yogurt introduces complex acids and sugars that balance the earthy legumes. Major Grey style chutney provides specific fruit chunks that contrast sharply against the puréed bean consistency. Plain yogurt acts as a low-fat emulsion carrier, coating the spice blend smoothly across the vegetable pieces without masking the curry notes.
Chilling the completed mixture for at least thirty minutes allows the starches to reabsorb mobilized flavor compounds fully. Storing this preparation in an airtight glass container preserves volatile aromatics for up to three days before the fresh mint begins to oxidize. Serve chilled alongside crisp crackers.
