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4GLs (90 calories per serving)
½ tbsp olive oil
¼ onion, finely chopped
2 garlic cloves, crushed
1 tsp chilli powder
140g canned kidney beans, drained and rinsed
1 tsp lemon juice
85g cottage cheese
1 tbsp yogurt
sea salt and ground black pepper
- Heat the oil in a pan and fry the onion and garlic gently for 2 minutes, then add the chilli powder and cook for a further 3 minutes.
- Blend all the ingredients to make a fairly smooth, creamy dip.
Source: Patrick Holford
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