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White Bean Dip

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White Bean Dip Recipe

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. 

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 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

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

Food Processed White Bean Dip

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. 

White Bean Dip topped with vegan parmesan cheese

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. 

White Bean Dip

 

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

White Bean Dip Recipe
Yield: 6 serrvings

White Bean Dip

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

White bean dip is a savory, rich hot dip with incredible flavor. Healthy and robust, this white bean dip can also be served as a cold dip with bread, crackers, or vegetables for dipping—skinning dipping at its best.

Ingredients

  • 15 ounces can 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

Vegan buttermilk/Cashew Cream Mixture

  • 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

Garnish

  • 1/4 cup parsley Garnish
  • Toasted baguette, crackers, assorted vegetables

Instructions

Vegan Buttermilk/Cashew Cream Mixture

  1. Add 1 Tablespoon of apple cider vinegar to 1/4 cup plant milk (I used oat milk)
  2. Allow the mixture to sit for 10 minutes, creating vegan buttermilk.
  3. Add the buttermilk mixture, 1/4 cup cashews, and water to a small cup blender. Blend until smooth; set aside.

White Bean Dip

  1. Preheat the oven to 350 degrees
  2. Add the beans, lemon juice, lemon zest, diced red onion, minced garlic, vegan Worcestershire sauce, and paprika in a small food processor.
  3. Now add the cashew buttermilk mixture to the food processor.
  4. Pulse a few times until the mixture is combined. The mixture should be somewhat chunky, not thin.
  5. Add salt and pepper to taste.
  6. Transfer the bean mixture to an oven-safe skillet
  7. Sprinkle with vegan parmesan
  8. Bake for 20 minutes until bubbly and golden brown on top.
  9. Sprinkle with parsley
  10. Serve with broiled baguette, vegetables, or crackers.



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Nutrition Information

Yield

6 servings

Serving Size

1
Amount Per Serving Calories 140Total Fat 1gTrans Fat 0gUnsaturated Fat 1gCholesterol 4mgSodium 216mgCarbohydrates 29gFiber 6gSugar 3gProtein 11g

Nutrition facts may not be 100% accurate.

Did you make this recipe?

Please leave a comment on the blog or share a photo on Pinterest

© Kathy Carmichael
Cuisine: American / Category: Small Bites
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Reader Interactions

Comments

  1. Kelli Cadwallader Grigsby

    how much water and what temp is the oven!!!

    Reply

    • Kathy Carmichael

      Hi Kelli, sorry about that. 350 degreees. The water is used to thin the dip if it is too thick for your preference.

      Reply

    • Kathy Carmichael

      Hi Kelli, sorry about that. 350 degrees. The water is used to thin the dip if it is too thick for your preference.

      Reply

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