Bring a crowd-pleasing recipe to your next summer BBQ with our Creamy Cannellini Bean Dip! This dish is filled with tasty ingredients such as olive oil, garlic, onion, and lemon juice, but the real flavors come from the cannellini beans. These beans are high in fiber, protein, magnesium, and copper, but are also a good source of iron, which is an important nutrient for vegetarians and vegans to consume in order to maintain a healthy diet (1). Since cannellini beans are also known as white kidney beans, you can do a direct substitution as they have the same nutrition content, but provide a different coloration. So go ahead and partake in this nutritionally dense recipe–with all of the health benefits and delicious flavor combinations present, this dip is sure to bring a smile to everyone’s faces!
*Try out this dip with our Broccoli Cannellini Bean Poppers!
Creamy Cannelini Bean Dip
- 1 tablespoon olive oil
- ½ cup chopped onion
- 2 garlic clove, minced
- 1-15-ounce can cannellini beans, rinsed
- ½ teaspoon salt
- 1-3 teaspoons lemon juice
- A few sprigs of parsley to garnish, or 1-3 teaspoons included in dip (optional)
- Place a saute pan over medium heat. Add olive oil and onion to the saute pan, and cook for about 5 minutes.
- Add garlic and saute until it begins to lightly brown.
- Add the cannelini beans and salt, and mix together for 2 minutes. Remove from the heat, and set aside.
- In a food processor, puree the bean mixture and 1 teaspoon lemon juice.
- Transfer the dip to a bowl.
- Serve with crackers, vegetables, roasted vegetables, on top of a bean burger or burger of your choice.
- Refrigerate extra cannelini bean dip in a sealed container for up to 4 days.
Add 1-3 teaspoons of hot sauce or Sriracha sauce, or sprinkle red pepper flakes to add spice.
Top the cannelini bean dip with hemp seeds for a boost of protein and omega fatty acids.
Disclaimer: Triad to Wellness has provided nutrition communication services to Manitoba Harvest. However, we were not compensated for this post. All opinions are our own.
Serving size: 3 tablespoons Calories: 85 calories, Fat: 3 grams, Saturated fat: 0 grams, Carbohydrates: 12 grams, Sugar: 1 gram, Sodium: 220 milligrams, Fiber: 3 grams, Protein: 4 grams, Cholesterol: 0 milligrams
(1) Cannellini Bean. The World’s Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=87