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    Home » Appetizer Recipes » Healthy White Bean Dip

    Healthy White Bean Dip

    Published: November 19, 2016. Last Updated: August 25, 2020 by: Ginny McMeans

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    Two photos one above the other showing colorful fresh pared veggies with a bowl of white bean dip in the center.
    Two photos one above the other showing colorful fresh pared veggies with a bowl of white bean dip in the center. Text on white in the center.
    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 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 2 votes
    Print Save Saved
    Prep Time 15 mins
    Cook Time 5 mins
    Total Time 20 mins
    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
    • ¼ teaspoon garlic powder
    • 1 ½ teaspoon ground cumin
    • 1 teaspoon chili powder
    • 2 tablespoons lemon juice fresh squeezed, usually 1 lemon
    • 2 tablespoons tahini
    • ½ teaspoon sea salt
    • ¼ 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!

    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!
     
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      Recipe Rating




    1. sara | belly rumbles

      September 01, 2017 at 12:49 am

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

    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. 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.

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