Bean dip is a quintessential football food. This healthy white bean dip is so creamy and perfect for chips, vegetables, or crackers.
It is very similar to a hummus, but focuses more on the beans as the base.
If you are a hummus lover, check out another favorite of mine: sweet and spicy carrot hummus.
The best part about this white bean dip is it only takes a few minutes to make! You can eat it cold or warm too. We love it cold! My husband loves it with corn chips, and I love it with gluten-free crackers or a vegetable tray.
Healthy White Bean Dip Recipe
- 1 (15oz) can cannellini beans, rinsed and drained
- 1 tsp minced garlic**
- 1/2 lemon, squeezed
- 1/4 tsp lemon zest
- 1/3 cup olive oil
- 1 tsp tahini (optional)
- Salt
- Pepper
- Cumin
- Oregano
- In a food processor (or really good blender), cream the beans until almost smooth.
- Add in the lemon juice, lemon zest and garlic. Blend a little.
- If you want to add tahini paste for more of a hummus flavor, add in 1 tsp now. It is more of a bean dip without it. Good both ways.
- While blending on low, drizzle in the olive oil until completely incorporated.
- Add in the spices to taste. We add in a dash of each one.
- Serve cold or you can slightly warm it in microwave. Top with a little olive oil or seeds.
- ** You can substitute 2 fresh glove of garlic for the minced.
Chemist Tips for This Bean Dip
This recipe is so easy, there really aren’t many things that can go wrong. I have made this without and with tahini paste, both are good.
Tahini is a traditional component of hummus dip along with chickpeas. It’s made from toasted, ground up sesame seeds, so it gives the dip a little bit of a nutty flavor. My husband prefers the dip without tahini, so that is how we typically makes it.
Cannellini beans are also known as white kidney beans. The reason they are best in this recipe is their texture is firm. When you process up this bean it will cream up really well without getting too mushy. If you wanted to create a darker bean dip, you can also use regular red kidney beans. Oddly enough, I have trouble finding cannellini beans at my grocery story. Sometimes they have them, but other times they don’t. If you have trouble finding them, you can try substituting great white northern beans.
If you haven’t read this post on my love of lemons and their chemical benefits, check it out! I love adding in a little lemon zest to snacks when I can since it is really good for you!
This white bean dip is healthy for you since it has a great mixture of healthy fats, proteins, and carbohydrates!
[Tweet “Creamy Healthy White Bean Dip @chemistrycachet”]
Enjoy!!
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Alexis is an investigative chemist sharing her expertise in cleaning, skincare, gardening, and home hacks. She personally tests out products like the best skincare products or home products then shares not only the science behind how it works, but also her personal results. She is the mom of two living in Texas with her husband. Find her on Instagram for fantastic videos, tips, and behind the scenes.
Yum! This is the perfect healthier option for a Super Bowl dip! Love it! <3, Pamela Sequins & Sea Breezes
It is! And you don’t even know it’s healthy because it is soooo delicious 🙂
YUM! You had me a garlic and lemon zest <3
Green Fashionista
Girl me too! Best combo ever!
sounds yummy and easy, my kind of duo!! Will def try soon, love mom the bomb, ha
You are the bomb! 🙂 You will love this!
Yumm I love healthy dips like this especially now that I feel hummus-ed out. I’ve never tried cannellini beans before but those mixed with the tahini (and other ingredients) plus topped with seeds sounds like my dream snack with pita chips 🙂
I can a little tired of hummus as well. This is a nice spin! If you like all these ingredients, you will totally love this 🙂
Your recipe sounded amazing in the link-up, but what drew me hear was your Cowboys coozie. How sad was Sunday 🙁
Anyways, this recipe sounds awesome and I love how simple it seems to make, thanks for sharing! Stopping by from the Pink Heels Pink Truck link-up!
Thank you! I have to admit…. I’m a huge Cowboys fan and I cried a little bit on Sunday 🙁 So sad! So glad you came by!