Use hummus, salsas and mashed avocado as healthy sandwich spreads for a healthy change from butter or margarine.

Fresh Fava Bean Dip

1 kg fresh fava beans, shelled (or canned) 2 lbs
(any white bean can be used)
45 mL freshly squeezed lemon juice 3 tbsp
75 mL Western Family olive oil 5 tbsp
3 mL salt 1/2 tsp
3 mL ground cumin 1/2 tsp
3 mL ground coriander 1/2 tsp
10 mL finely chopped fresh flat-leaf parsley 2 tsp
ground paprika for garnish

1. Bring medium saucepan filled with water to boiling. Add the fava beans and blanch for 2-3 minutes. Drain, reserving 45 mL (3 tbsp) of the cooking liquid. If preferred, use canned beans.

2. Plunge beans into cold water. Peel beans if too large since the skins can be tough.

3. In a blender or food processor, add half the beans, the reserved cooking liquid and the lemon juice. Add more liquid if you prefer a thinner dip. Process, scraping down the sides with a spatula, until the mixture is fairly smooth.

4. Add the remaining beans, olive oil, salt, cumin, coriander, and parsley and process until smooth or until desired consistency.

5. Transfer to a serving bowl and garnish with paprika. Serve with a pita bread wedges, crudités or crackers.

Makes about 500 mL (2 cups).

Nutritional analysis per serving (30 mL/2 tbsp):
Calories 208, Protein 25 g, Fat 9 g, Carbohydrate 8 g, Fibre 3.8 g