Quick 5-Minute Vegan White Bean Dip
This vegan White Bean Dip is tasty, good for you, and super easy to make. The dip comes together in 5 minutes, and it’s bursting with flavour from lemon, garlic, and spices you probably already have on hand. It’s high in protein and fibre to keep you full, and its creamy texture is so satisfying. Enjoy this easy plant-based recipe for dipping or as a spread on sandwiches and wraps!
If you’re a fan of hummus, you’re going to love this easy vegan White Bean Dip! It’s quite similar to hummus in that it’s made by blending or processing legumes (like chickpeas) together with other ingredients like olive oil, garlic, and more.
Instead of using chickpeas (as you would in hummus), we’re using white kidney beans and just a few other simple ingredients. The end product is a super fresh, flavourful, and nutritious dip that is naturally vegan and gluten free. Similarly to hummus, it can also be used as a white bean spread!
This dip makes a great healthy snack or simple appetizer recipe, and it only takes 5 to 10 minutes to make. Want more healthy dip and sauces recipes? Try my Healthy 7-Layer Bean Dip, or my Easy Edamame Hummus.
What are White Beans?
There are actually different varieties of white beans! There are Cannellini beans, Great Northern beans, Navy beans, and Baby Lima beans (also known as ‘butterbeans’). In this specific recipe, I use Cannellini beans, also known as white kidney beans, which are the largest of all white beans.
They’re referred to as white kidney beans because of their traditional kidney shape. White kidney beans have a firm outer texture but tender flesh, as well as a nutty, earthy flavour. They are commonly used in Italian recipes, like Minestrone and Tuscan Kale and White Bean Soup.
Because they hold their shape and texture well, I also love to incorporate white kidney beans into salads and pasta dishes, like my Pesto Pasta Salad with White Beans. Yes, we love adding beans to pastas!
White Kidney Beans Nutrition:
Not only are they versatile, white kidney beans are also highly nutritious!
White kidney beans are a source of plant-based protein, offering 17 grams of protein per cup. They are low in fat with just 0.6 grams per cup, and very high in fibre, offering 11 grams of fibre per 1 cup serving.
White beans are rich in a variety of micronutrients as well. 1 cup of white kidney beans provides 36% of the recommended daily value (DV) of iron and folate, 21% recommended DV of potassium, 28 and 26% of the recommended DV of phosphorus and magnesium respectively, and 16% of the recommended DV for calcium.
What Makes this White Bean Dip Healthy?
As we’ve discussed, white beans (which are the main ingredients in White Bean Dip) are rich in a variety of essential nutrients and are in general a very nutritious food. As a Registered Dietitian, I love making white bean recipes!
This vegan white bean dip recipe is made with very simple, nutritious ingredients like extra virgin olive oil. Extra virgin olive oil is a good source of healthy fats and a source of antioxidants, which are compounds that help fight against cell damage, inflammation, and chronic disease.
This dip also calls for lemon juice, which is a source of vitamin C. Pairing a source of vitamin C with a source of iron (like white beans) can actually help the body absorb and use iron better. Neat, right?
Ingredients for this Easy White Bean Dip:
To make this dip, you’ll need:
- White kidney beans
- Extra virgin olive oil
- Dried parsley
- Red pepper flakes
- Juice of 1 lemon
- Fresh garlic cloves
Once you’ve gathered all your ingredients, you can blend them together in a high-speed blender or food processor until smooth. Altogether, this will only take you about 5 minutes! Quick and easy. 🙂
What to Serve with White Bean Dip:
This White Bean Dip with Lemon & Garlic is vegan, gluten-free, good for you, easy to make, and so versatile! Here are some things you can serve it with:
- Fresh vegetables (like carrot sticks, cucumber slices, cherry tomatoes, sugar snap peas, celery sticks, etc.)
- Crackers (I like these ones)
- Tortilla chips
- Sandwiches and wraps (as a spread)
Storage Tips and Suggestions:
The dip should be stored in the fridge in an airtight container. It should keep well in the fridge up to 1 week.
For serving, I’d recommend adding a drizzle of olive oil and a sprinkle of black pepper and/or red pepper flakes. Enjoy!
Connect with Hannah Magee, RD!
I hope you love this plant-based bean dip as much as I do. If you try it, let me know what you think by leaving a rating and a review in the comments below. Oh, and be sure to take a photo and tag me on @hannahmagee_rd so I can see!
Quick 5-Minute Vegan White Bean Dip
- Combine all ingredients except for the water in a high speed blender or food processor.
- Blend, adding water 1 tbsp at a time (up to 3 tbsp) until smooth and creamy texture is achieved.
- Serve with veggies, crackers, as a spread, and more!
- Optional: Add a drizzle of olive oil and cracked pepper/red pepper flakes before serving.