Creamy White Bean Dip
Creamy, fresh, and incredibly easy to make, this white bean dip is one of my favourite ways to add more beans, and with them, more fibre, plant protein, and plant diversity.
Fresh lemon, dill, garlic, and extra-virgin olive oil keep it bright and simple. Serve it with colourful vegetables, seed crackers, or use it as a creamy spread in wraps and sandwiches.
Serves: 4
Prep time: 10 minutes
Inspired by the White Bean Dip from Love & Lemons.
Ingredients
1 can (398 mL/14 oz) cannellini beans
2 tbsp extra-virgin olive oil
2 tbsp freshly squeezed lemon juice
½ tsp finely grated lemon zest
1 small garlic clove
2 tbsp fresh dill, roughly chopped
½ tsp sea salt, or to taste
Freshly ground black pepper
2–4 tbsp cold water, as needed
Instructions
Drain the cannellini beans into a fine-mesh strainer.
Rinse them very thoroughly under cool running water, gently moving the beans around with your hands or a spoon. Keep rinsing until the water runs clear and you no longer see the foamy bubbles from the canning liquid.
Let the beans drain well, then transfer them to a food processor.
Add the olive oil, lemon juice, lemon zest, garlic, dill, sea salt, and several grinds of black pepper.
Blend until creamy and smooth, stopping to scrape down the sides as needed.
With the food processor running, add cold water 1 tablespoon at a time until the dip reaches your preferred consistency.
Taste and adjust with additional lemon, dill, salt, or pepper.
A Note About Rinsing Canned Beans
Don't rush the rinse!
If canned beans tend to leave you feeling a little uncomfortable, how you prepare them is worth paying attention to.
Beans naturally contain fermentable carbohydrates that our gut bacteria can break down and produce gas from. Some of these compounds end up in the liquid surrounding canned beans.
That's why I don't just quickly drain my canned beans and call it a day. I put them into a fine-mesh strainer and rinse thoroughly under running water until the water is clear and those foamy bubbles are gone.
Rinsing also removes a meaningful amount of the sodium from canned beans.
It won't guarantee that everyone will tolerate beans perfectly, but it's a simple step that may make canned beans more comfortable for some people, especially if you're gradually introducing more legumes into your diet.
And remember: start where you are. If you don't eat beans regularly, you don't need to go from zero to two cups overnight. Introduce them gradually and allow your digestive system time to adjust.
Tips & Notes
Prefer basil? Replace the dill with approximately 2 tablespoons fresh basil for a different flavour.
Want it extra lemony? Add another squeeze of fresh lemon after blending.
For an even creamier dip: Let the food processor run for a full minute or two, adding a little cold water as needed rather than adding additional oil.
Add More Goodness
Use this dip anywhere you'd normally reach for a spread or dip:
Scoop it up with carrots, cucumber, peppers, radishes, or snap peas.
Pair it with homemade seed crackers.
Spread it onto sourdough or whole-grain toast.
Add it to sandwiches and wraps.
Spoon it into grain or roasted vegetable bowls.
Use it as the base of a snack plate with vegetables and a protein.
It's a really simple way to get more beans onto the plate without necessarily eating a bowl of beans.
Approximate Nutrition
Per serving, based on 4 servings:
Calories: ~150
Protein: ~5 g
Carbohydrates: ~18 g
Fibre: ~5 g
Fat: ~7–8 g
Nutrition is approximate and will vary depending on the beans and other ingredients used.
Why I Love This
Beans are one of those foods I’m always looking for simple ways to eat more of.
They bring fibre, plant protein, minerals, and another plant into our weekly rotation. And sometimes a small preparation step matters. Drain. Rinse really well. Then rinse a little more.
It's another example of how eating well doesn't have to be complicated.
Small changes. Big outcomes.
Your partner in health and longevity,
Stacie Mylonas, RHN, NNCP
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