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Tuna & White Bean Dip ♥ A Quick & Easy Recipe!

An easy bean dip, with a touch of umami from a simple can of tuna. Easy to make with a few quick pantry and refrigerator ingredients. Fresh tasting and endlessly variable. Positively addictive. Low carb. Weight Watchers 1 point.

Okay so you might think that this is just one more bean dip, nothing special about that. But I beg, think again.

For one thing, it's one of those pass-along recipes. It started with Ilda, neighbor to Tanna of My Kitchen in Half Cups who made it, along with my Pickled Beet Dip, for a meal of Little Bites. Then I made it for an impromptu sangria party on my patio and passed it along to two people. Two days later, I made it again for a birthday celebration -- passing the recipe along again -- and then snacked leftovers all week. Already, in just two weeks, this has become a staple summer recipe, for an easy party appetizer, for a small bite before supper, for quick lunches.

For another, what raises the bean dip several notches is the addition of tuna, which adds a certain savory meatiness that, when pressed, I'd identify as 'umami', the fifth taste sense.

OH and before I forget, see those cool crackers? You'll love these Herbed Saltines too. Yum.

This recipe is so quick and easy that I'm adding it to a growing collection of easy summer recipes being published all summer long in 2009 at Kitchen Parade, my food column. With a free Kitchen Parade e-mail subscription, you'll never miss a one!

TUNA & WHITE BEAN DIP

Hands-on time: 10-15 minutes
Time to table: excellent after resting a couple of hours, even better after 24 hours
Makes 2 cups

5 ounces canned tuna, drained
15 ounces canned white beans (see NOTES), drained
a good splash of apple cider or another vinegar (anything other than harsh plain white vinegar) or the juice of a lemon
1 clove garlic, minced
1 small red onion, chopped (or several green onions, chopped)
1/2 red pepper, chopped
Fresh basil, chopped - Tanna says to use a 'happy' amount!
Salt and pepper to taste
Olive oil - just enough to bind a bit, about 1 tablespoon

With a fork, gently mash the tuna and beans together (see NOTES). Stir in the remaining ingredients. Cover and refrigerate to let the flavors meld for a couple of hours or better yet, 24 hours. Serve with crackers.

Variations: Add chopped kalamata olives or chopped radish or bits of fresh peach. Substitute dill or cilantro for the basil.

NUTRITION ESTIMATE
Per Tablespoon: 21Cal; 1g Tot Fat; 0g Sat Fat; 1mg Cholesterol; 49mg Sodium; 2g Carb; 1g Fiber; 0g Sugar; 2g Protein; Weight Watchers 0 points

Per Quarter Cup: 84Cal; 2g Tot Fat; 0g Sat Fat; 5mg Cholesterol; 197mg Sodium; 9g Carb; 3g Fiber; 1g Sugar; 7g Protein; Weight Watchers 1 point

KITCHEN NOTES
I like people to be able to 'recognize' what's in a dish so when I made this the second time, I mashed half the beans with the tuna, then stirred in the remaining whole beans with the rest. This worked quite well with beans from the 'Mexican aisle' at the grocery, they were quite small. It might not work as well with larger cannellini beans.
Note to Vegetarians


MORE RECIPES for DIPS & SPREADS
~ Guacamole with Tomatillos ~
~ Baba Ganoush ~
~ Caponata ~

~ more recipes for dips & spreads ~






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