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You are here: Home / Appetizer / Healthy White Bean Dip

Healthy White Bean Dip

Published: November 19, 2016. Last Updated: May 15, 2019 by: Ginny McMeans

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White Bean Dip is in a small bowl and surrounded with piles of colorful fresh sliced veggies.

Healthy White Bean Dip is here to help with healthy noshing. Get ready for the next get-together that is just around the corner. Fast, oil-free & tasty!

Healthy White Bean Dip is in a small bowl and surrounded with piles of colorful fresh sliced veggies.

Thank goodness there is always a sport or holiday going on in America. That may even be true all over the world. Gladly, there always seems to be a reason to serve dips.

The next get-together is just around the corner and, of course, the next ball game and this dip will satisfy everyone.

The holidays are spaced nicely with a conglomeration all near the end of the year. Yay autumn and winter.

Then there are the sports. Baseball which is about 8 months long, basketball is around 7 months, football is about 6 months and don’t forget soccer.

Healthy White Bean Dip for Game Day and Holidays!

So have a party, get on your nosh and make sure you have this dip on the table.

Do you play tag football at your house on Thanksgiving? We do! Boys and girls. I guess all of the football on the TV isn’t enough. It’s a fun way to get outdoors too.

Now that I think of it that might be a good way that some people escape the dishes. Well, it seems to rotate. Sort of like relay dishes. Yep, sports.

Another really good dip that would compliment this white bean dip perfectly is Slow Cooker Tomato Salsa made from scratch. It uses fresh tomatoes and you just put everything in the crock~pot and forget it. Its spicy flavor adds to the party.

Slow Cooker Salsa is so delicious and it adds a depth of flavor to your chips, tacos, sandwiches, soups and much more. #Crockpot cooking indoors or out!
 

I used Cannellini (white kidney beans) for this new White Bean Dip recipe and mixed them with lots of spices and a little lemon juice.

Did I mention yet that it’s oil-free? Yes! Super healthy with just the right balance of spices.

You’ll find this a really easy recipe too. That’ll get you to your end game a whole lot quicker.

 

Healthy White Bean Dip is here to help with healthy noshing. Get ready for the next get-together that is just around the corner.

This post contains affiliate links. Read my disclosure policy here.

 

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White Bean Dip
Print
5 from 2 votes

Healthy White Bean Dip

Healthy White Bean Dip is here to help with healthy noshing.
Course Appetizer
Cuisine Dip
Prep Time 15 minutes
Cook Time 5 minutes
Total Time 20 minutes
Servings 4 Cups Total
Calories 190kcal
Author Ginny McMeans

Ingredients

  • 30 ounces cannellini beans 2 can - 15 ounces each, drained, white kidney beans
  • 1/4 teaspoon garlic powder
  • 1 1/2 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 2 tablespoons lemon juice fresh squeezed, usually 1 lemon
  • 2 tablespoons tahini
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground pepper

Instructions

  • To a large saucepan, add drained beans, garlic powder, ground cumin, and chili powder.
  • Cook and stir on medium-low for 5 minutes.
  • Take off of heat and mix in the lemon juice.
  • Add the mixture to a blender or food processor and puree.
  • Mix in the tahini, salt, and pepper.
  • Blend well and serve with your favorite chips and vegetables.

Nutrition

Nutrition Facts
Healthy White Bean Dip
Amount Per Serving (4 ounces)
Calories 190 Calories from Fat 27
% Daily Value*
Fat 3g5%
Sodium 757mg32%
Potassium 23mg1%
Carbohydrates 33g11%
Fiber 10g40%
Protein 12g24%
Vitamin A 150IU3%
Vitamin C 2.9mg4%
Calcium 135mg14%
Iron 5.2mg29%
* Percent Daily Values are based on a 2000 calorie diet.

IF FREEZING:

Let cool to room temperature. Package in rigid sided containers.

TO PREPARE AFTER FREEZING:

Remove from the freezer and put in the refrigerator for 6 to 8 hours. Heat in the microwave and serve with chips and veggies of your choice.

 

Healthy White Bean Dip
 

 

Healthy White Bean Dip is here to help with healthy noshing. Get ready for the next get-together that is just around the corner. Fast, healthy and tasty!
 

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Healthy White Bean Dip is here to help with healthy noshing. Get ready for the next get-together that is just around the corner. Fast & tasty!
 

Reader Interactions

Comments

  1. Ginny McMeans

    February 24, 2018 at 3:47 pm

    Yes, I wish they didn’t have that word Servings at the top Bethany 🙂 The recipe makes 4 Cups but the nutritional value is for 4 ounces.

  2. Bethany

    February 24, 2018 at 2:56 pm

    The recipe says that the serving is 4 cups and the nutritional information says 4 ounces. Is it safe to assume that ounces is the correct unit of measurement? Thanks ! 🙂

  3. sara | belly rumbles

    September 01, 2017 at 12:49 am

    Love the spice that you have added to this dip, completely elevating it. Such a perfect one for entertaining.

  4. Swayam

    August 31, 2017 at 10:05 pm

    I have never tried white beans! This seems like the perfect way to get started. What a fun dip!!

  5. Ginny McMeans

    November 28, 2016 at 3:33 pm

    hahaha! Thanks Trish!

  6. Trish - Mom On Timeout

    November 27, 2016 at 8:32 pm

    I could eat that whole bowl! So great for parties!

  7. Sarah

    November 25, 2016 at 11:43 pm

    I love white beans! This looks so yummy!

  8. Ginny McMeans

    November 25, 2016 at 10:35 am

    Well, now it is going to be my new favorite spread 🙂 Thanks Mel.

  9. Mel |avirtualvegan.com

    November 25, 2016 at 9:17 am

    What a gorgeous looking dip! Perfect for parties and I bet it’s fab spread in a sandwich!

  10. Ginny McMeans

    November 23, 2016 at 2:44 pm

    Oh, you have too Laura! I think they’ll appreciate it with alcohol. 🙂

  11. Laura at I Heart Naptime

    November 23, 2016 at 2:34 pm

    This look so delicious! I have a girl’s night in this weekend, and everyone’s bringing heavy desserts and alcohol and I’m over here, wanting to bring something healthy – this is so perfect!

  12. Ginny McMeans

    November 23, 2016 at 7:19 am

    You are very welcome Sabrina! Thanks and it’s perfect for game day 🙂

  13. Ginny McMeans

    November 23, 2016 at 7:18 am

    Thank you so much Anna!

  14. Ginny McMeans

    November 23, 2016 at 7:18 am

    I bet you’ve got the ingredients Melissa. Thanks!

  15. Sabrina

    November 23, 2016 at 2:08 am

    What a great healthy gameday dip! Thanks for sharing!

  16. Anna @ Crunchy Creamy Sweet

    November 22, 2016 at 10:58 pm

    This dip needs to happen here soon! It sounds crazy good!

  17. Melissa Huggins

    November 22, 2016 at 8:50 pm

    This vegetable platter is so colorful and that white bean dip sounds so good right now! I must look in my pantry 🙂

  18. Dianne's Vegan Kitchen

    November 22, 2016 at 2:37 pm

    This looks perfect for holiday parties!

  19. Ginny McMeans

    November 22, 2016 at 1:17 pm

    You and I think alike Jenn 🙂

  20. Ginny McMeans

    November 22, 2016 at 1:17 pm

    Thanks so much Mary Ellen. Dips are the best 🙂

  21. Jenn

    November 22, 2016 at 12:56 pm

    There is always a reason for dip. And even if there wasn’t, I would make it anyway! This white bean dip looks great!

  22. Ginny McMeans

    November 22, 2016 at 12:43 pm

    Thanks Des! People love it and it disappears very quickly.

  23. Ginny McMeans

    November 22, 2016 at 12:42 pm

    It is the best way to snack and party! Thanks so much Kimberly.

  24. Ginny McMeans

    November 22, 2016 at 12:41 pm

    You are so right Stephanie!

  25. Mary Ellen @ VNutrition

    November 22, 2016 at 11:50 am

    Dips are so great to have around for any type of event. This one looks extra tasty!

  26. Des @ Life's Ambrosia

    November 21, 2016 at 9:25 pm

    What a great dip for holiday parties!

  27. Kimberly @ The Daring Gourmet

    November 21, 2016 at 8:07 pm

    Such a gorgeous and vibrantly colorful platter! I love bean dip and this looks like the perfect way to snack without having to feel remotely guilty!

  28. Stephanie

    November 21, 2016 at 9:42 am

    What a great healthy alternative for holiday snacking!

  29. Ginny McMeans

    May 05, 2014 at 1:20 pm

    Yes, it would be great Heather!

  30. Heather

    May 04, 2014 at 5:16 pm

    Could I use Olive oil instead of coconut oil?

  31. Ginny McMeans

    January 26, 2014 at 1:17 pm

    Yes, you sure can! When they are cooked just measure them as in the recipe above. So your cooked beans should measure 30 ounces and follow the rest of the recipe. They would both be delicious.

  32. Heather

    January 26, 2014 at 10:51 am

    Do you think I could substitute chick peas or red beans for the white beans? Also, I cooked my own and am not using canned.

  33. Abby @ The Frosted Vegan

    May 15, 2013 at 9:13 am

    Love those white beans in dip, yum!

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