Healthy White Bean Dip
Ginny McMeans
Published:
November 19, 2016
Last Modified:
May 8, 2024
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!
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.
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
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
34 responses to “Healthy White Bean Dip”
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Love those white beans in dip, yum!
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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.
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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.
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Could I use Olive oil instead of coconut oil?
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Yes, it would be great Heather!
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What a great healthy alternative for holiday snacking!
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You are so right Stephanie!
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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!
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It is the best way to snack and party! Thanks so much Kimberly.
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What a great dip for holiday parties!
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Thanks Des! People love it and it disappears very quickly.
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Dips are so great to have around for any type of event. This one looks extra tasty!
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Thanks so much Mary Ellen. Dips are the best 🙂
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There is always a reason for dip. And even if there wasn’t, I would make it anyway! This white bean dip looks great!
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You and I think alike Jenn 🙂
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This looks perfect for holiday parties!
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This vegetable platter is so colorful and that white bean dip sounds so good right now! I must look in my pantry 🙂
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I bet you’ve got the ingredients Melissa. Thanks!
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This dip needs to happen here soon! It sounds crazy good!
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Thank you so much Anna!
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What a great healthy gameday dip! Thanks for sharing!
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You are very welcome Sabrina! Thanks and it’s perfect for game day 🙂
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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!
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Oh, you have too Laura! I think they’ll appreciate it with alcohol. 🙂
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What a gorgeous looking dip! Perfect for parties and I bet it’s fab spread in a sandwich!
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Well, now it is going to be my new favorite spread 🙂 Thanks Mel.
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I love white beans! This looks so yummy!
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I could eat that whole bowl! So great for parties!
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hahaha! Thanks Trish!
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I have never tried white beans! This seems like the perfect way to get started. What a fun dip!! -
Love the spice that you have added to this dip, completely elevating it. Such a perfect one for entertaining. -
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 ! 🙂
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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.
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We had this over the holiday weekend and it was perfect with fresh veggies. The tahini helped make it so nice and creamy.
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