I eat a lot of hummus. Like in a slather-it-on-bagels-for-breakfast, dip-carrots-in-it-for-mid-morning-snacks, scrounge-around-the-kitchen-cabinet-for-an-edible-and-socially-acceptable-vehicle when-I-return-home-from-work kind of way. I love hummus and I don’t get tired of it, largely because of the myriad of flavors. But, sometimes, I get a hankering for something a little bit different in a dipping partner, and when I do, this healthy white bean dip really hits the spot.
This white bean dip checks off the three boxes that I require for a dish to be defined as magical: (1) it is easy to make (2) it doesn’t require extensive or expensive ingredients and (3) it is downright delicious. As a bonus, it’s full of lemon, parsley, and garlicky goodness. To make it an special treat, put in the effort and make your own homemade pita chips. They’re worth it, I promise.
how do you make healthy white bean dip?
Let’s talk about how easy this dip recipe is. Simply put your dip ingredients (white beans, lemon, parsley, garlic, and olive oil) into a food processor or Vitamix, and blend until the desired consistency is reached. To make homemade pita chips, slice your fresh pita bread into wedges, drizzle with olive oil, salt, pepper, and herbs like basil and thyme or oregano. Toss to coat evenly in the olive oil and bake in the over for about 10 minutes. Get ready for some deliciousness.
are white beans healthy?
White beans are a low-calorie, low-fat, cholesterol-free source of iron, dietary fiber, protein, and potassium. They have a delicate, nutty flavor that is easy to incorporate into stews, casseroles, dips, and soups. For vegetarian and vegans, adding beans to your diet is good idea in order to supplement the levels of iron and protein.
This white bean dip is great for all sorts of occasions such as brunch, potlucks, book clubs, wine clubs, or a weekend snack. Looking to make more than one dip? Check out this easy olive hummus recipe or vegan spinach dip with kale . If you end up making this healthy white bean dip, leave a comment, rate the recipe, take a picture, and tag it #plantandvine on Instagram. Extra points for including where you’re enjoying this tasty creation.
healthy white bean dip and wine pairings
You’re headed to book club and you’re excited because you have this homemade white bean dip with pita chips fresh out of the oven. But what wine should you pair with such deliciousness? And should you decant your wine? Got you covered, bookworm:
- Verdejo: if you really want to impress your friends, bring a bottle of this light-bodied Spanish white wine. White peach, green melon, and lime flavors will pair well with the parsley and lemon in the dip.
- Recommended Region: Rueda, Spain
- Chablis: if you’re all about a crisp, high-acid white thats more likely to be available at your local wine shop, set your sights on a bottle of Chablis. Unoaked Chardonnay from Chablis, a region close to Burgundy, France.
- Recommended Region: Chablis, France
- Assyrtiko: white wine from Greece that tastes like grapefruit, beeswax, lime, and citrus zest. The grape originates from the island of Santorini where it grows on volcanic soils.
- Recommended Regions: Santorini, Greece
Healthy White Bean Dip
Healthy white bean dip that is perfect with homemade pita chips. Great hummus alternative.
- Prep Time: 10 minutes
- Cook Time: 12 minutes
- Total Time: 22 minutes
- Yield: 6 servings
- Category: Mains, Vegan, Appetizer, Dip
- Method: Blending
- Cuisine: American, Vegan, Healthy
- 1 (15-ounce) can white beans, drained and rinsed
- 3-4 cloves garlic
- 2 tablespoons fresh lemon juice
- 1/3 cup olive oil, plus 5 tablespoons for pita chips
- 1/3 cup fresh Italian parsley leaves, destemmed and roughly chopped
- salt and pepper to taste
- 6-8 pitas, cut in half, and then each half cut into 8 small wedges
- 1 tablespoon dried oregano
- Preheat oven to 400 degrees F.
- Put the beans, garlic, lemon juice, 1/3 cup olive oil, and parsley in small food processor or Vitamix. Pulse until the mixture is coarsely chopped, or desired consistency. Season with salt and pepper, to taste. Transfer the puree to a small serving bowl.
- Arrange the pita wedges on a large baking sheet. Pour the remaining oil over the wedges. Sprinkle with oregano, salt, and pepper.Toss the wedges and spread out evenly. Bake for 8 to 12 minutes, or until golden.
- Serve the pita toasts warm or at room temperature alongside the bean puree.
- Bean dip can be stored in covered container in refrigerator up to 4 days. Pita chips can be stored in airtight container but best when fresh as they will get slightly stale within 24 hours.
*Recipe is a guide. Adapt as desired. Inspired by White Bean Dip.
Keywords: white bean dip, healthy bean dip, vegan white bean dip, white bean, hummus