Greek Dip

Makes 1 cup

1 tbsp. Kowalski's Extra Virgin Olive Oil

1/2 cup chopped yellow onion

2 cloves minced garlic

1 cup canned Northern beans, rinsed and drained

1/2 cup plain Greek yogurt (not nonfat)

2 tbsp. olive oil mayonnaise

- zest of 1 lemon

3 tbsp. finely chopped mild pickled banana peppers

1 tbsp. chopped capers

- dash cayenne pepper

- kosher salt and Kowalski's Coarse Ground Black Pepper, to taste


Heat oil in a medium skillet over medium heat. Sauté onion and garlic, stirring constantly until onion is very soft (5-7 min.); cool to room temperature. In a food processor, process onion mixture with beans, yogurt and mayonnaise until smooth. Add remaining ingredients and process until desired consistency is reached (or, for a slightly more textured dip, transfer to a medium bowl and stir in the remaining ingredients by hand).

Nutrition Information Per 1/4 Cup Serving
Total Calories: 145
Total Fat: 6 g
Saturated Fat: 1 g
Sodium: 275 mg
Fiber: 3 g

A good source of vitamins C and K, folate, potassium and iron.