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Bean Dip Recipe:
White Bean Dip

This white bean dip recipe is one of my favorite healthy snack recipes. It is quick and easy to make using your food processor.

Try spreading this on crackers, or serving it as a dip with raw vegetables. It's good on pita bread too.

white bean hummus





When we go skiing, I often take a container of white bean dip and some sturdy crackers for a filling and tasty snack.

This white bean hummus is a nice change from traditional Chickpea Hummus.



Check that you have these staples at home

  • in the cupboard

    • canned white kidney beans
    • olive oil
    • garlic
    • dried oregano
    • salt
    • pepper

  • in the fridge or freezer

    • bottled lemon juice

Buy these fresh ingredients

  • parsley

Get out your equipment

  • Essential

    • a food processor
    • a can opener
    • a metal strainer for rinsing the beans

  • Nice to have but not necessary

    • measuring spoons (if not, just estimate)
    • a garlic press (if no, mince the garlic with a sharp knife)




    The recipe

    1 can (19 oz/540 mL) white kidney beans, drained and rinsed

    1 Tbsp/15 mL lemon juice

    1 Tbsp/15 mL olive oil

    1 clove garlic, pressed

    1/2 tsp/2 mL dried oregano, crumbled

    1/2 tsp/2 mL salt

    1/4 tsp/1 mL pepper

    Place all ingredients in a food processor fitted with a blade.
    Blend until very smooth.
    If you want to get fancy, transfer the bean dip to a nice bowl and sprinkle some finely chopped fresh parsley on top.



    Substitutions

    • Use freshly squeezed lemon juice instead of bottled.

    • Use another vegetable oil in place of the olive oil.

    • Use 1 Tbsp/15 mL or so of fresh oregano in place of the dried.

    Ideas for making this recipe your own

    • Try adding some different spices. How about basil, or tarragon, or paprika?

    • Experiment with different varieties of beans. I imagine that pinto beans would work well in this recipe, or navy beans, or romano beans.

    • Add some of the liquid from the can - or some water - to make the dip as thin as you like. A thin dip is nice drizzled over steamed vegetables.

    Tips

    • To make this an even more economical dip, soak and cook your own beans instead of using canned. (You'll need 2 cups/500 mL of cooked beans.)

    • If you do use canned, be sure to rinse them well. Many brands contain added salt that you don't need or want.

    • If you don't have a food processor, and you are tempted to try making this in a blender - DON'T! You risk burning out your blender's motor.




    Serving suggestion

    Serve this dip with

    • carrot sticks and bell pepper slices

    • sliced cucumber

    • pita bread wedges



      If you enjoy this white bean dip recipe, you may also like these other dip recipes: