How to make my favorite White Bean Dip

White Bean Dip, a quick and easy dip for fresh vegetables and whole-grain crackers. 

Bean dip sounds so ho-hum, but…

beans are one of the most high-octane foods you can dip your pepper strips!

The fiber in beans helps keep the munchies away. After eating them you feel full longer because the fiber slows the emptying of your stomach.

I eat this bean dip for breakfast, lunch and snacks

Beans

I ❤️ the health benefits. With 8 grams of fiber per half cup, beans are one of the highest fiber foods. Since we need between 25-35 grams of fiber per day, we could benefit from eating more beans.  These nutritional gems fill you up plus offer a host of nutrients to support heart health and weight maintenance.

How much fiber do you need?

Here is the official Institute of Medicine’s recommended intake for total fiber:

• adults 50 years and younger is set at 38 grams for men and 25 grams for women
• men and women over 50 it is 30 and 21 grams per day, respectively

Besides a taco or refried beans, some people struggle with how to use beans. You might like these recipes with beans.

• Sweet potato nachos
• Greek salad with tuna and beans
• One pot baked Greek chicken stew
• Gallo Pinto (black beans and rice)
• Black Bean Quinoa Salad

Bean dip

This dip wants you to put your stamp on it. Add flavor with what you have available.

• jalapeño
• chile powder
• smoked paprika
• roasted peppers, drained
• caramelized onion
• avocado
• spinach, fresh or cooked
• lemon, lime, or orange juice
• pomegranate molasses
• basil, rosemary, parsley, and tarragon are my go-to herbs, but use what you like, fresh or dried. If you don’t have fresh herbs, substitute a tablespoon of dried herbs.

How to make White Bean Dip

1. Drain and rinse canned beans.
2. Whirl in a food processor with herbs, lemon, red pepper flakes and olive oil.

So quick and easy and a protein- and fiber-packed friend to dip fresh vegetables and whole-grain crackers!

Seriously, I make this recipe a few times a month. It’s ready in about 5 minutes when I use my food processor. Packed with flavor, fiber and protein, I eat it for lunch with carrots, snap peas, apple slices, cucumber slices, and whole-grain crackers as my dippers. I’ve eaten it for breakfast. It makes a great appetizer because you can make it a day or 2 ahead of time.

A quick spin in the food processor and you’re eating bean dip!

High Five Fiber Challenge

Are you ready for a challenge? Your own fiber challenge? I created a free, 5-day challenge you can join by clicking this link. You’ll get tips and tools, resources and recipes to create your own roadmap to meet your fiber goals. Don’t ya? Won’t ya? Seriously, it’s only 5 days 😉 Find it right here.

P.S. Hungry for more healthy diet tips and recipes? Sign up for my newsletter here.

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White Bean Dip

★★★★★

5 from 1 reviews

White Bean Dip is a quick and easy protein- and fiber-packed friend to dip fresh vegetables and whole-grain crackers! Canned beans make it super simple!

• Author: Judy Barbe
• Prep Time: 10 minutes
• Total Time: 10 minutes
• Yield: 1.5 cups 1x
• Category: Appetizer
• Method: Food processor
• Cuisine: Italian

Ingredients

Scale 1x2x3x

• 1 (15 ounce) can cannellini, white kidney beans, or navy beans, rinsed and drained
• 1/4 cup chopped fresh herbs (basil, rosemary, cilantro, or tarragon)
• 2 tablespoons olive oil
• 1/2 lemon, zested and juiced
• Dash of red pepper flakes
• 1/2 teaspoon salt
• 1/8 teaspoon freshly ground pepper

Instructions

1. In a food processor, combine all ingredients. Process until smooth, or to your desired consistency.

Notes

If you don’t have fresh herbs, substitute a tablespoon of dried herbs.

Nutrition

• Serving Size: 3 tablespoons
• Calories: 130

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