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Healthy Protein-Rich White Bean Dip

Creamy White Bean Hummus: A Delicious Protein-Packed Spread

Last modified: Nov 02, 2024. Originally posted: Oct 27, 2024
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This white bean dip is a delightfully creamy and flavorful alternative to traditional hummus, packed with plant-based protein and nutrients. Its velvety texture and rich, nutty taste make it an irresistible spread for fresh veggies, pita chips, or as a sandwich condiment. With its versatility and nutritional benefits, this dip is a guilt-free indulgence that will satisfy your cravings while nourishing your body.

Authors
No items found.
Total Time
10 minutes
Recipe Yield
8
Prep Time
10 minutes
Cook Time
0 minutes
Mediterranean-inspired
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Introduction

While hummus traditionally features chickpeas as the base, this protein-rich white bean dip offers a fresh twist on a classic Mediterranean favorite. White beans have been a staple ingredient in many cultures for centuries, prized for their affordability, versatility, and nutritional value. In Italian cuisine, white beans are often used in hearty stews and soups, lending a creamy texture and earthy flavor. This dip pays homage to that culinary heritage, transforming humble white beans into a delightful spread that perfectly complements fresh vegetables or warm pita bread.

Ingredients

• 1 can (15 oz/425g) white beans, such as cannellini or navy beans, drained and rinsed

• 1/4 cup (60ml) extra virgin olive oil, plus more for drizzling

• 2 cloves garlic, minced

• 1 lemon, juiced (about 3 tablespoons)

• 2 tablespoons tahini (sesame seed paste)

• 1 teaspoon ground cumin

• 1/2 teaspoon smoked paprika

• 1/4 teaspoon cayenne pepper (optional, for heat)

• 1/4 cup (60ml) water or vegetable broth

• 1/4 cup (15g) fresh parsley leaves, chopped

• 2 tablespoons (10g) fresh chives, chopped

• Sea salt and freshly ground black pepper, to taste

Instructions on how to make Healthy Protein-Rich White Bean Dip

Step 1:

Drain and rinse the white beans.

Step 2:

In a food processor or high-speed blender, combine the drained beans, olive oil, minced garlic, lemon juice, tahini, cumin, smoked paprika, cayenne pepper (if using), and water or vegetable broth.

Step 3:

Blend the mixture until it reaches a smooth and creamy consistency, scraping down the sides as needed.

Step 4:

Transfer the bean dip to a serving bowl and stir in the chopped parsley and chives.

Step 5:

Season with salt and pepper to taste.

Frequently Asked Questions

Q: Can I use a different type of bean?

A: Yes, you can substitute the white beans with chickpeas (garbanzo beans) or any other cooked bean variety you prefer.

Q: Is this recipe gluten-free?

A: Yes, this white bean dip recipe is naturally gluten-free as long as you use gluten-free ingredients.

Q: Can I make this dip ahead of time?

A: Absolutely! This dip can be made a day or two in advance and stored in the refrigerator until ready to serve.

Nutrition

Fat Content
8g
Saturated Fat Content
Carbohydrate Content
13
Fibre Content
4g
Sugar Content
1g
Protein Content
4g
Sodium Content
120mg
Calories
140

Notes

• For a creamier texture, you can substitute half of the beans with cooked chickpeas or add a few tablespoons of Greek yogurt or vegan mayonnaise.

• You can adjust the consistency by adding more or less water or broth.

• This dip is naturally vegan, gluten-free, and nut-free, making it suitable for various dietary restrictions.

• Serve the dip with fresh vegetables, pita chips, crackers, or use it as a spread on sandwiches or wraps.

• Garnish with a drizzle of olive oil, chopped herbs, or a sprinkle of smoked paprika for extra flavor and visual appeal.

Serving Instructions

Serve the white bean dip chilled or at room temperature, accompanied by fresh vegetables, pita chips, crackers, or use it as a spread on sandwiches or wraps.

Storage Instructions

Store any leftover dip in an airtight container in the refrigerator for up to 5 days.

Timing Tips

This recipe comes together quickly, so it's best to have all the ingredients prepped and ready to go before starting.

Chef's Tips

  • For a creamier texture, you can substitute half of the beans with cooked chickpeas or add a few tablespoons of Greek yogurt or vegan mayonnaise.
  • Adjust the consistency by adding more or less water or broth as needed.
  • Garnish with a drizzle of olive oil, chopped herbs, or a sprinkle of smoked paprika for extra flavor and visual appeal.

Variations

Try substituting different herbs like cilantro or dill for a fresh twist, or add roasted red peppers or sun-dried tomatoes for extra flavor.

Pairing Recommendation

This white bean dip pairs well with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio, or a light beer. Serve it alongside fresh vegetables, pita bread, or crackers.

Seasonality

This recipe can be enjoyed year-round, but it's especially refreshing during the warmer months.

Allergen Information

This recipe is free from common allergens such as nuts, dairy, and gluten, but it does contain sesame seeds (tahini).

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