Bean Dip

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White beans pureed into a creamy consistency make a wonderful dip that is high in protein, low in fat, simple to make, and very inexpensive!  Look out purchased hummus, you gonna be replaced!

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White Bean Dip

Donna Spencer
White beans, also known as white navy beans, offer extraordinary health benefits. They are loaded with antioxidants and provide a good supply of detoxifying molybdenum. They are also a good source of fiber and protein and produce alpha-amylase inhibitors which help regulate fat storage in the body.
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Prep Time 15 minutes
Cook Time 5 minutes
Course Snack
Cuisine American
Servings 0
Calories

Equipment

  • High speed Blender

Ingredients
  

  • 1 15- ounce can of white beans
  • 1/2 cup raw soaked cashews
  • 1 clove of garlic or 1 teaspoon of dry garlic powder
  • 3-4 tablespoons of bean juice from the can aquafaba
  • 2-3 tablespoons lemon juice
  • 1/2 teaspoon salt
  • 1/2 teaspoon dried parsley for decorations on top optional

Instructions
 

  • Place all ingredients in a large food processor and blend. Start with 3 tablespoons of bean juice from the can (aquafaba) and 2 tablespoons of lemon juice.
  • Blend until pureed. Test for seasonings and consistency. Add 1 tablespoon of bean juice from the can (aquafaba) and then 1 tablespoon of lemon juice as needed to achieve the consistency desired.
  • Serve with “dippers” of your choosing, such as veggies, low-fat crackers, or a sliced baguette.

Notes

  • Low Sodium beans are very important, especially when setting aside some portion of the juice to use in the recipe.
  • Think about other things you can do with this dip including making a pasta dish simulating an alfredo sauce or adding to a soup as a cream replacement.

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