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Spicy white bean dip in a yellow bowl with bright orange carrots and lime green celery
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White Bean Dip

Course Appetizer, Snack, Dip
Keyword Ground Black Pepper, Beans, Garlic, Cayenne Pepper, Parsley, Vegetarian, Salt, Vegan, Spicy, Cannellini Beans, White Beans, Cayenne, Garlic Cloves, Gluten Free
Dietary Need Vegetarian, Vegan, Gluten Free
Cooking Method Blender
Program Cooking Matters
Prep Time 15 minutes
Total Time 15 minutes
Servings 6
Calories 76kcal
Author Cooking Matters

Equipment

  • Colander
  • Medium Bowl
  • Blender

Ingredients

  • 2 cloves Garlic
  • 1 can Cannellini Beans 15½ ounces
  • ⅓ bunch Parsley Fresh
  • ¼ cup Water
  • 1 Tablespoon Canola Oil
  • ¼ teaspoon Salt
  • ½ teaspoon Ground Black Pepper
  • 1 pinch Cayenne Pepper

Instructions

  • Peel and mince garlic cloves.
  • Drain and rinse cannellini beans.
  • Rinse and chop parsley.
  • In a blender, add garlic, cannellini beans, water, canola oil, salt, ground black pepper, and cayenne pepper. Blend until smooth.
  • Transfer dip to medium bowl. Top with parsley and stir.

Notes

  • Use ½ teaspoon garlic powder in place of minced fresh garlic cloves.
  • Use 2 teaspoons dried parsley in place of chopped fresh parsley.
  • Serve with whole wheat pita bread, tortilla chips, or cut-up fresh veggies.
  • Use Great Northern or navy beans instead of cannellini beans.
  • For a chunkier dip, or to make without a blender, mash beans, oil and water together with a fork until well blended. Stir in rest of ingredients.

Nutrition

Calories: 76kcal | Carbohydrates: 12g | Protein: 4g | Fat: 2g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 257mg | Potassium: 24mg | Fiber: 4g | Sugar: 1g | Vitamin A: 275IU | Vitamin C: 5mg | Calcium: 51mg | Iron: 2mg