I'm a professed dip lover, and white bean dip is one of my favorite dips of all. White beans, although bland tasting, are a phenomenal base for absorbing flavors. In addition, with their nutty, earthy flavor and tender flesh, white beans are a protein and fiber powerhouse. For that reason, white bean dip packs the nutrients while tasting like a savory dip sensation.
As a cold or hot dip, white bean dip tastes creamy yet satisfying. Served with bread, vegetables, or crackers, I watch people scrape the last morsels from the bowl. At my house, that's a dip success.
Whenever I make this bean dip recipe, I'm always amazed at how quickly it disappears.
The four varieties of white beans
Although I chose cannellini beans for my white bean dip, other white bean substitutions work well for this white bean dip recipe.
- Also called pea beans, Navy beans are small, oval-shaped, and quick-cooking. Because they get creamy when cooked, they're perfect for mashing or pureeing in dips, and thickening soups, stews, ragouts, and more.
Great Northern Beans
- A little larger than navy beans but smaller than Cannellini beans, Great Northern beans are mild, nutty-flavored with firm flesh. Firmer than other white beans are typically used in soups and chilis because they maintain their shape when cooked.
- Cannellini beans are kidney-shaped, and they are also be referred to as White Kidney Beans. Meatier than Navy or Great Northern beans, they have a nutty, earthy flavor and tender flesh.
Butter Beans (Lima Beans)
- Small, smooth, and creamy with a rich, buttery texture, butter beans are just that; buttery. They're starchier than other beans and are often used in soups, stews, succotash, and casseroles, or just cooked simply with herbs and spices.
Nutritional benefits of eating white beans
- Calories: 242
- Protein: 17 grams
- Fat: 0.6 grams
- Carbs: 44 grams
- Fiber: 11 grams
- Copper: 55% of the Daily Value (DV)
- Folate: 36% of the DV
- Iron: 36% of the DV
- Potassium: 21% of the DV
- Thiamine: 17% of the DV
- Phosphorus: 28% of the DV
- Magnesium: 26% of the DV
- Zinc: 22% of the DV
- Calcium: 16% of the DV
- Vitamin B6: 12% of the DV
- Riboflavin: 6% of the DV
- Selenium: 4% of the DV
Dr. Furhman, a board-certified family physician, seven-time New York Times bestselling author, and internationally recognized expert on nutrition and natural healing, specializes in preventing and reversing disease through nutritional methods. He claims everyone should consume 1 cup of beans a day for optimal health.
- Beans (and other legumes) are a powerhouse of superior nutrition and the most nutrient-dense carbohydrate source.
- Beans act as an anti-diabetes and weight-loss food because they are digested slowly, stabilizing blood sugar, which promotes satiety and helps prevent food cravings. Plus, they contain soluble fiber, which lowers cholesterol levels.6
- Beans are unique foods because of their very high levels of fiber and resistant starch, carbohydrates that are not broken down by digestive enzymes. Fiber and resistant starch reduce the total calories absorbed from beans and fermented by intestinal bacteria into fatty acids that help prevent colon cancer.7
- Eating beans, peas, or lentils at least twice a week has been found to decrease colon cancer risk by 50%.8 Legume intake also protects against oral, larynx, pharynx, stomach, and kidney cancers.9
White bean dip ingredients
- Cannelini Beans
- Red Onion
- Lemon Juice
- Lemon Zest
- Vegan Worcestershire
- Hot Sauce (I used Sriracha)
- Raw Cashews or silken tofu (for a nut-free option)
- Oat Milk (or plant milk of choice)
- Apple Cider Vinegar
- Salt and pepper to taste
- Vegan Parmesan Cheese
- Parsley Garnish
- Toasted baguette, crackers, assorted vegetables
Preparing the white bean dip recipe
First, add apple cider vinegar and plant milk and allow the mixture to sit for 10 minutes to form vegan buttermilk.
In the meantime, combine the garlic, onions, beans, lemon juice and zest, hot sauce, vegan Worcestershire, and paprika in a small food processor. Add salt and pepper to taste.
Then, add the water, vegan buttermilk, and cashews to a small blender and blend until smooth.
Once blended, add the contents of the blender to the food processor mixture. Next, pulse a few times, combining the ingredients. Do not, however, over pulse; the mixture should be somewhat chunky, not thin.
Pour the mixture into an oven-safe skillet and top with Vegan Parmesan Cheese.
Even though the white bean dip can be eaten cold, I prefer it hot and bubbly. If you plan to cook the dip, preheat the oven to 375 degrees, and cook for 20 minutes until bubbly and golden brown on top.
Another suggestion, if eating with a sliced baguette, broil the bread until toasted and crispy. As an added aesthetic, add some fresh green parsley as garnish.
Do you love dipping? If so, enjoy these vegan dip recipes
- Spinach Artichoke Dip
- Layered Greek Dip
- Vegan French Onion Dip
- Mustard Dipping Sauce
- Beet Dip
- Buffalo Chicken Dip
- 7 Layer Taco Dip
- Mustard Cheese Dip
- Spicy Sun-Dried Tomato Bean Dip
- Vegan Nacho Cheese Sauce
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂