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White bean dip in a white bowl with carrots.
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5 from 1 vote

White Bean Dip Recipe

This delicious white bean dip is one of the easiest recipes to make when you want a healthy snack or hors d’oeuvres.
Prep Time15 mins
Chill time2 hrs
Total Time2 hrs 15 mins
Course: Appetizer
Cuisine: American
Servings: 8 people
Calories: 128kcal

Ingredients

  • 1 ½ cups cooked white beans drained
  • ½ cup loosely packed cilantro stems too
  • ¼ cup fresh parsley thin stems ok, loosely packed
  • 3-4 tablespoons lemon juice
  • 4 tablespoons olive oil
  • 2 green onions medium
  • 4 cloves garlic
  • 2 tablespoons tahini*
  • ¾ teaspoon salt

Instructions

  • Chop green onions finely, including both white and green portions.
  • Peel and crush the garlic cloves with the flat of a knife.
  • In a food processor, combine the white beans, garlic, chopped green onions, cilantro, and parsley.
  • Blend on low until everything is finely chopped and mixed.
  • Add the olive oil, tahini, ¾ tsp/4g salt, and 3 tbsp/45ml of lemon juice.
  • Blend on high until smooth.
  • Taste and add more salt and lemon juice as needed.
  • Cover and allow to sit in the fridge for at least 2 hours before serving for the flavours to blend properly.

Notes

*Different tahini brands have various levels of saltiness, so adjust to taste.
Canned beans are excellent for this recipe and will give you the smoothest consistency.
Taste often when seasoning the bean dip.
Whether you’re adding a little more salt, fresh herbs, lemon juice, black pepper, cayenne pepper, or hot sauce, you’ll want to check the flavor often. Keep in mind that flavors can get stronger as the dip chills, so if you want a medium heat dip, don’t go too heavy on the spice. 
Use a variety of dippers. From pita triangles to all kinds of crunchy vegetables to crispy breadsticks, experiment with all kinds of things to scoop up that creamy bean dip.
Make a big batch of bean dip and freeze it. The next time you are craving some bean dip goodness for a healthy snack, just thaw it in the fridge, give it a stir to restore its creamy texture, and serve.

Nutrition

Serving: 0.25cups | Calories: 128kcal | Carbohydrates: 9g | Protein: 3g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Sodium: 223mg | Potassium: 205mg | Fiber: 2g | Sugar: 1g | Vitamin A: 258IU | Vitamin C: 6mg | Calcium: 38mg | Iron: 1mg