Name: White Bean Dip
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 15 ounces Cannelini Beans (rinsed and drained); 3 Garlic Cloves (minced); 1/2 Red Onion (diced); 1 teaspoon Lemon Juice; 1 teaspoon Lemon Zest; 2 teaspoons Vegan Worcestershire; 1 teaspoon Hot Sauce (I used Sriracha); 2 teaspoons Paprika; 1/4 cup Oat Milk (or plant milk of choice); 1 Tablespoon Apple Cider Vinegar; 1/4 cup Raw Cashews or silken tofu (nut-free option); Salt and Pepper to taste; 1/4 cup Vegan Parmesan Cheese; 1/4 cup parsley Garnish; Toasted baguette (crackers, assorted vegetables)

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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. And it's great as a sandwich spread as well.

White bean dip tastes creamy yet satisfying as a cold or hot dip. 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.

Cannelini Beans

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

According to Healthline, a 1-cup (170-gram) serving of cooked white beans provides (1Trusted Source):

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 amazing 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
Garlic
Red Onion
Lemon Juice
Lemon Zest
Vegan Worcestershire
Hot Sauce (I used Sriracha)
Paprika
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.

Or, if you prefer it as a sandwich spread, spread it on our favorite bread or wrap and load it up with veggies.

Do you love dipping? If so, enjoy these vegan dip recipes

Kathy Carmichael

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! 🙂

www.kathysvegankitchen.com/about-me/

White Bean Dip