Healthy Carrot Spread

Looking for a new appetizer idea using vegetables? Try this yummy carrot spread on a whole wheat pita or as a dip for raw vegetables! The carrot spread can be refrigerated for several days and tastes great cold or room-temperature. This recipe is from our “What’s on your Table” vegetable cookbook you can find here.


1⁄4 cup onion, chopped
1 garlic clove
1⁄4 cup olive oil, divided
1 teaspoon curry powder
1⁄2 teaspoon ground cumin
1 cup carrots, cooked and sliced
1/3 cup cooked or canned white beans 1⁄4 teaspoon salt


In a skillet combine onion, garlic and 2 Tablespoons of the oil. Cook, stirring until golden. Add curry and cumin; cook 1 minute. In a food processor, purée onion mixture with carrots and beans. With motor running, gradually add remaining oil and salt. Transfer to a small bowl. Serve spread with crackers or thin slices of toasted crusty bread.


2 Tablespoons per serving, 1 serving contains: Calories (kcal) 41, Fat (g) 3, Saturated Fat (g) 0.5, Cholesterol (mg) 0, Carbohydrates (g) 2, Dietary Fiber (g) 0.6, Total Sugars (g) 2, Protein (g) 0.5, Sodium (mg) 43