How to make it

  • recipe2
  • White bean dip is a delicious, light snack perfect for summer. This recipe will only take 5-10 minutes tops and the dip can be served right away. Although, it is best after a good 4 hours in the refrigerator. This recipe is vegan and so good for you! You’ll get 20% of your daily requirement for fiber in one serving. It’s also low in sugar and calories. I’ve included the nutrition information below.
  • There are several ways to serve this up. Try whole wheat pita triangles, baked pita chips, sesame crackers, thinly sliced and toasted whole wheat bread, or serve with your favorite fresh vegetables. I like green and red peppers, celery, cherry or grape tomatoes, asparagus, cucumber, zucchini. Add some cheeses, marinated mushrooms and olives, and pepperoncini and you have a fancy (and healthy) party platter perfect for summer picnics.
  • White Bean Dip Recipe
  • 1 14-15-ounce can white beans, rinsed and drained
  • 3 cloves roasted garlic (tip: put peeled garlic in the toaster oven for 3 minutes. If you don’t have time, skip this step. There is a difference in flavor but I’ve made it both ways and it is delicious.
  • 1.5 tablespoons extra-virgin olive oil (this is important because the dip is not cooked and you want the light, sweet flavor of extra virgin olive oil)
  • 1.5 tablespoons freshly squeezed lemon juice
  • 1/4 cup loosely packed fresh herbs (I used italian flat leaf parsley, basil, and thyme)
  • In a food processor, combine the beans, roasted garlic, olive oil, herbs and lemon juice and process until smooth. Season, to taste, with salt and pepper. Garnish with fresh parsley leaves.
  • Nutrition Information (per serving: 1/2 cup generous portion)
  • Calories: 140
  • Fat: 5.3 g (healthy fat)
  • Protein: 6.7 g
  • Carbohydrate: 17.6 g
  • Sugar: 1.8 g (no refined sugar)
  • Fiber: 5 g (this is 20% of your daily fiber requirement)

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  • rosemaryblue 10 years ago
    Sounds wonderful! That sage and rosemary just bring it right on up to a higher elevation! :)
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