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Healthy White Bean Dip

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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, 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.

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.

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.

White bean dip is in a white bowl and is also surrounded of groups of sliced fresh veggies. All are on a round plate.

Healthy White Bean Dip

Ginny McMeans
Healthy White Bean Dip is here to help with healthy noshing.
5 from 6 votes
Print Save
Prep Time 15 minutes
Cook Time 5 minutes
Total Time 20 minutes
Course Appetizer
Cuisine Dip
Servings 4 Cups Total
Calories 190 kcal

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

Serving: 4ouncesCalories: 190kcalCarbohydrates: 33gProtein: 12gFat: 3gSodium: 757mgPotassium: 23mgFiber: 10gVitamin A: 150IUVitamin C: 2.9mgCalcium: 135mgIron: 5.2mg
Tried this recipe?Let us know how it was!

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    5 from 6 votes (3 ratings without comment)

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  2. 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.

  3. 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. 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 ! šŸ™‚

  34. 5 stars
    We had this over the holiday weekend and it was perfect with fresh veggies. The tahini helped make it so nice and creamy.