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This Easy White Bean Dip is the perfect healthy appetizer to share with your friends and family.
I like that this dip is friendly to so many healthy diets as well.
Easy White Bean Dip
This really is an easy and delicious dip to make.
It simply takes about five ingredients and some seasonings to make this recipe so good!
This dip is really especially popular with followers of the Mediterranean diet.
The featured ingredient in this dip is cannellini bean which is on the top of the pyramid.
You can read more about this healthy diet and the foods that are encouraged in it here.
Cannellini Beans are this big ingredient in this recipe.
This is a popular bean in the US however, you may also know it by another name.
The cannellini bean is also known as the white kidney bean or the Italian kidney bean.
There are some great benefit from eating the white kidney bean.
There is a belief that this is the bean that can block some of the starch or carbohydrates that you consume.
I do not know how true this is however, I did think it was worth a mention here.
I do know that there is some great nutrition to be had from eating the cannellini bean.
This is a bean that is a good source of protein at about 16 grams in a cup of beans.
If you are someone looking for protein in your diet, vegans etc., this is a good choice for you.
The cannellini bean also has some other healthy nutrients in it.
For example, as a bean, it is a good source of vitamin B. Also, it is also gives us some iron as well.
This dip really is like a hummus.
As a matter of fact, some folks actually call this white bean dip hummus.
I will let you call it what you want to but, for now, I will refer to this as a white bean dip.
This dip is made a lot like a hummus.
However, this recipe does not include tahini in it. You are welcome to add the tahini if you are wanting to do so. You can find my tahini recipe here.
I will say that this dip tastes really good with sliced vegetables dipped into it.
Also, a simple cracker or chip would work great as well. Another great way to serve this dip is on your favorite sandwich instead of the usual mayonnaise or butter on the bread or wrap.
By the way, while you are here you may also be interested in these ideas.
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Easy White Bean Dip
As mentioned, you will need Cannellini Beans in this recipe.
This is a popular bean in the US however, you may also know it by another name.
The cannellini bean is also known as the white kidney bean or the Italian kidney bean.
Look for a 15-16 ounce can for this recipe. We will drain and rinse the beans before adding them to this recipe.
Here is what you will need to make this Easy White Bean Dip .
- Cannellini Beans (white kidney beans)– 1 can (15-16 ounce). Drain and then rinse the beans before using in this recipe.
- Olive Oil (extra virgin preferred)– 1/4 cup.
- Water-1 1/2 tablespoons (I suggest using fresh water rather than drained from the bean can water).
- Lemon Juice– 1 1/2 tablespoons.
- Garlic- 1 clove minced.
- Seasonings to taste- while you could use salt or pepper, I like to use different kinds of seasonings such as these (cumin and paprika are popular choices).- one to 2 teaspoons is usually enough. Cayenne Pepper is another popular choice.
Easy White Bean Dip
To make this you can use a blender, Vitamix, or food processor.
- If you have not rinsed and drained your beans, do so before you start.
- Combine all of your ingredients in your food processor (or whatever you are using to make this in). I suggest waiting to add any seasonings until you are able to taste the progress of your dip.
- Process your dip for 30 seconds, stopping to taste the progress and scrape the sides of the container. Season as needed at this point. Repeat this step until your dip is a smooth texture.
- Transfer to a serving bow, cover, and refrigerate. When ready to serve, add any additional oil, lemon, or seasonings to the top as desired.
Tip: cut up a few tortilla or pita into wedges.
Toast the wedges until crisp. You can top with a squirt or drizzle of olive oil before toasting.
Arrange the wedges around the dip prior to serving.
Pair this dip with a great tasting wine when you serve it.
I like a pinot noir with this recipe. Other great wines to pair this with would include a white zinfandel and a Chianti.
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This delicious recipe for Easy White Bean Dip is a staple in gluten free, vegan, vegetarian, and the healthy Mediterranean Diets.
Easy White Bean Dip
This delicious recipe for Easy White Bean Dip is a staple in gluten free, vegan, vegetarian, and the healthy Mediterranean Diets.
Ingredients
- Cannellini Beans (white kidney beans)– 1 can (15-16 ounce). Drain and then rinse the beans before using in this recipe.
- Olive Oil (extra virgin preferred)– 1/4 cup.
- Water-1 1/2 tablespoons (I suggest using fresh water rather than drained from the bean can water).
- Lemon Juice– 1 1/2 tablespoons.
- Garlic- 1 clove minced.
- Seasonings to taste- while you could use salt or pepper, I like to use different kinds of seasonings such as these (cumin and paprika are popular choices).- one to 2 teaspoons is usually enough. Cayenne Pepper is another popular choice.
Instructions
To make this you can use a blender, Vitamix, or food processor.
- If you have not rinsed and drained your beans, do so before you start.
- Combine all of your ingredients in your food processor (or whatever you are using to make this in). I suggest waiting to add any seasonings until you are able to taste the progress of your dip.
- Process your dip for 30 seconds, stopping to taste the progress and scrape the sides of the container. Season as needed at this point. Repeat this step until your dip is a smooth texture.
- Transfer to a serving bow, cover, and refrigerate. When ready to serve, add any additional oil, lemon, or seasonings to the top as desired.
Notes
Toast the wedges until crisp. You can top with a squirt or drizzle of olive oil before toasting.
Arrange the wedges around the dip prior to serving.
Pair this dip with a great tasting wine when you serve it.
I like a pinot noir with this recipe. Other great wines to pair this with would include a white zinfandel and a Chianti.
- Cannellini Beans (white kidney beans)
- Olive Oil (extra virgin preferred)
- Lemon Juice
- Seasonings to taste- while you could use salt or pepper, I like to use different kinds of seasonings such as these (cumin and paprika are popular choices).- one to 2 teaspoons is usually enough. Cayenne Pepper is another popular choice.
To make this you can use a blender, Vitamix, or food processor.
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Nutrition Information:
Yield:
6-8Serving Size:
EstimatedAmount Per Serving: Calories: 130 Total Fat: 6g Saturated Fat: 1g Carbohydrates: 14g Fiber: 3g Protein: 5g
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