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Healthy White Bean Dip

Published: . Last Updated: December 13, 2018

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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.

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
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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*
Total Fat 3g 5%
Sodium 757mg 32%
Potassium 23mg 1%
Total Carbohydrates 33g 11%
Dietary Fiber 10g 40%
Protein 12g 24%
Vitamin A 3%
Vitamin C 3.5%
Calcium 13.5%
Iron 28.8%
* 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!
 

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!
 

White Bean Dip is here to help with healthy snacking. A great appetizer addition so now we're ready for the next get-together that is just around the corner. Oil-free, gluten free & tasty! #appetizer #dip #fingerfood #beans #vegan #veganfood #veganrecipes #glutenfree #oilfree #veganinthefreezer

Reader Interactions

Comments

  2. 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 ! 🙂

  31. 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. 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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