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Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Garnish with scallions and serve with rice crackers.
Diet Types: Low Fat, Vegan, Vegetarian
Ingredients:
  • 1 15 oz. can navy or great northern bean, drained
  • 1/4 cup nutritional yeast (brewer's yeast)
  • 2 teaspoons Tamari
  • 1 teaspoon onion powder
  • 1/4 cup minced celery(or onion, green pepper, parsley, or other herbs)
    •
    Serves: 4
    Cooking Time: Under 15 minutes
    Instructions:
    Blend all ingredients together in a blender or food processor. Adjust seasonings to taste.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 168
    Calories from Fat 5
     % Daily Value*
    Total Fat 1g1%
      Saturated Fat 0g1%
      Mono Fat 0g 
    Sodium 761mg32%
    Total Carbs 30g10%
      Dietary Fiber 7g28%
    Protein 13g 
    Vitamin B-1242%
    Iron17%
    Calcium7%
    Vitamin B-610%
    Vitamin C2%
    Vitamin E2%
    Vitamin A0%
    Selenium14%
    Manganese25%
    Copper15%
    Zinc7%
    Pantothenic acid3%
    Niacin89%
    Riboflavin182%
    Thiamin213%
    Folate21%
    Potassium12%
    Phosphorus18%
    Magnesium16%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.