Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.6% of RDA
• Calories: 4.2% of RDA
• Carbs: 5.7% of RDA
• Fat (total lipid): 0.4% of RDA
• Fiber: 13.0% of RDA
• Fructose: 2.1% of RDA
• Protein: 4.8% of RDA
• Sodium: 1.8% of RDA
• Sugar: 6.6% of RDA
• Vitamin A (IU): 0.1% of RDA
• Vitamin B6: 5.4% of RDA
• Vitamin C: 1.9% of RDA
• Iron: 0.4% of RDA
• Magnesium: 12.6% of RDA
• Manganese: 8.5% of RDA
• Niacin: 0.8% of RDA
• Potassium: 12.4% of RDA
• Zinc: 5.7% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
CARAMELIZING THE ONIONS
1.
Thinly slice onions into half-moon shapes.
2.
Place the onions and thyme in a wide pan, without any oil, over medium-low heat. Add the salt to help draw out the moisture from the onions.
3.
After about 30 minutes, the onions will start to brown and caramelize. Start stirring at this point, stirring every 7 minutes or so.
4.
After about an hour, the onions will be golden brown and well-caramelized. Add the balsamic and a couple of tablespoons of water. Use a wooden spoon to scrape up the fond from the bottom of the pan.
MAKING THE DIP
5.
Drain and rinse the beans. Place into a food processor.
6.
Add the caramelized onions. Puree until smooth. If you want a smoother consistency, simply add a tablespoon or two of water.
NOTES, TIPS, TRICKS, HINTS, ETC:
1.
Use Sweet Onions like Vidalia or Walla Walla for the best flavor.
2.
You can also make Caramelized Onions in your Slow Cooker: Add 1/2 cup water, sprinkle with salt, set on low for 8-15 hours.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 83.7
Protein 5.40 g
Carbohydrates 15.7 g
Iron 0.08 mg
Fiber 3.63 g
Calcium 6.00 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
