Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.0% of RDA
• Calories: 3.8% of RDA
• Carbs: 4.1% of RDA
• Fat (total lipid): 0.3% of RDA
• Fiber: 10.5% of RDA
• Fructose: 0.0% of RDA
• Protein: 4.2% of RDA
• Sodium: 3.8% of RDA
• Sugar: 1.5% of RDA
• Vitamin A (IU): 0.0% of RDA
• Vitamin B6: 44.1% of RDA
• Vitamin C: 1.0% of RDA
• Iron: 0.3% of RDA
• Magnesium: 9.8% of RDA
• Manganese: 7.1% of RDA
• Niacin: 26.5% of RDA
• Potassium: 8.9% of RDA
• Zinc: 6.0% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
ROASTING THE GARLIC
1.
Preheat oven to 450 F.
2.
Break apart cloves and peel. Place garlic cloves and 1 cup of water into a small baking dish.
3.
Roast at 450 F for about 20 minutes, until garlic is golden on top. Remove from the oven.
MAKING THE SPREAD
4.
Drain and rinse the cannellini beans, if needed.
5.
In a food processor or blender, combine beans, roasted garlic (and the liquid from the pan), salt, and pepper.
6.
Add the nutritional yeast and puree until smooth.
7.
Add more water, as needed, to reach a smooth consistency. Taste to adjust seasoning.
NOTES, TIPS, TRICKS, HINTS, ETC:
Roast a few heads of garlic (or a large quantity of peeled garlic cloves) all at once. Freeze in a couple of batches. You'll be ready to make this dip quickly, or you can use the extra roasted garlic for flavoring marinara sauce, topping pita pizzas, or just mashing over cooked pasta.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 75.3
Protein 4.75 g
Carbohydrates 11.4 g
Iron 0.06 mg
Fiber 2.95 g
Calcium 0 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
