Creamy Tuscan White Bean Dip Is High-Fiber, High-Protein Mediterranean Snacking (5 Ingredients, 10 Minutes) by Donna John
Note: 30Seconds is a participant in affiliate advertising programs and this post may contain affiliate links, which means we may earn a commission or fees if you make a purchase via those links.
White beans are an ingredient you should consider adding to your diet, if you don't already eat them. White beans – like cannellini beans in this healthy Mediterranean Diet-inspired recipe – are tiny nuggets of nutrition. Beans are nutritional powerhouses. "Packed with protein, fiber, antioxidants, vitamins and minerals, they’re a staple in many diets worldwide," according to Cleveland Clinic. "Eating beans can help lower cholesterol, maintain healthy blood sugar levels, fight cancer, promote digestive health and even help manage weight." UCLA Health says beans are nature's perfect food.
This high-protein and high-fiber creamy Italian-inspired Tuscan white bean dip is an easy way to enjoy all the health benefits of beans. The creamy bean dip is a healthy alternative for parties, get-togethers and weekend snacking. Here is your short gluten-free shopping list for this Tuscan white bean dip recipe: canned cannellini beans (sometimes called white kidney beans), olive oil, fresh garlic, fresh thyme and lemons for juicing and zesting.
Variations: Instead of thyme, try rosemary, oregano, Mediterranean seasoning or dried Italian seasoning. Instead of cannellini beans, try this recipe with navy beans or great northern beans.
Serve this lemony, garlicy hummus-like dip as an appetizer or snack with crackers, fresh vegetables, bread or whatever you like to dip. This lemony bean dip would also make a delicious sandwich spread. Top with some grilled vegetables or roasted vegetables and you have a fantastic vegetarian sandwich!
Cuisine: Italian / Mediterranean / American
Prep Time: 7 minutes
Cook Time: 3 minutes
Total Time: 10 minutes
Servings: 8
Ingredients
- 4 tablespoons olive oil (divided), plus more for serving
- 2 cloves garlic, minced
- 1 tablespoon fresh thyme, minced, or 1 teaspoon dried thyme
- 1 lemon, zested and juiced
- 30 ounces (2 cans) cannellini beans, rinsed and drained, divided (keep the liquid)
Here's how to make it:
- Heat 1 tablespoon of olive oil in a saucepan over low heat. Add the garlic and cook, stirring, for 1 minute. (Do not let the garlic burn.)
- Add the thyme, lemon zest and all but about 1/4 cup of the beans for serving. Cook for 2 more minutes.
- Put the mixture into a blender or food processor. Add the lemon juice, remaining olive oil (3 tablespoons), bean liquid and salt and pepper, to taste. Puree until smooth. (Add more of less bean liquid to reach desired consistency.) Taste and add more lemon juice, salt and black pepper, if needed.
- Put the dip into a serving bowl. Top with reserved beans and drizzle with olive oil. Top with cracked black pepper, if desired. Serve. Store the white bean dip in an airtight container in the fridge.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
Take 30 seconds and join the 30Seconds community, and follow us on Facebook to get recipes in your newsfeed daily. Food, fun, health, happiness.
30Second Mobile, Inc. is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
Related Products on Amazon We Think You May Like:
start discussion