Vegan White Bean Dip is a smooth, creamy dip made from great northern beans. This white bean hummus is perfect for snacking. It's oil-free, gluten-free, and vegan!
Another day, another dip recipe...
What can I say? I love dip.
Beans are among the healthiest foods we can eat. They have plant-based protein. And, unlike meat, they have FIBER.
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What's the deal with fiber?
Fiber helps your digestion, promoting a healthy gut and overall digestive system. It also helps lower cholesterol and control blood sugar. In general, fiber can aide in maintaining a healthy weight.
Most of us aren't eating anywhere close to the recommended daily allowance of fiber. For men, the RDA is 38 grams. For women, it's 25.
Have you ever tracked your fiber intake?
I challenge you to pay attention to how much fiber you eat for a few days.
If you're getting enough, great! Keep it up and eat more if you can. You can never eat too much fiber. And it can only help.
If you're falling short, try eating more plants. All plant foods have fiber. Foods like oats, berries, vegetables, and beans have TONS of fiber. Just a few more plant foods in your diet can increase your intake dramatically.
For example, this Vegan White Bean Dip has about 30 grams in the entire recipe. If you eat a serving of dip with some vegetables like broccoli or carrots, you could easily get 8-10 grams of fiber. Just in a snack!
Fiber doesn't have to be something disgusting. It can be delicious. Especially in this dip!
I envisioned this dip as a mix of hummus and the dips you may find at parties. It's thinner than hummus, so it's more dippable. But it has that classic hummus taste.
We get that creative mix by using traditional hummus ingredients. Instead of using chickpeas we'll use great northern beans. They are much softer than chickpeas, so they create a smooth, creamy texture for the dip.
Why I love this Vegan White Bean Dip
- Dietary needs - this white bean dip is dairy-free, plant-based, oil-free, gluten-free, and sugar-free
- Easy to make - this recipe only has a few ingredients and all you have to do is throw them in the food processor
- Fiber - beans are packed with fiber! And we can all benefit from some more fiber in our lives. This vegan white bean dip is a super easy and tasty way to get some extra fiber
Ingredient Notes
- Great Northern Beans: These beans are soft and they create the creamy dip that we want. You could also use cannellini beans or another soft white bean.
- Aquafaba: Aquafaba is most commonly known as the liquid used in cooking chickpeas. But it can also refer to any bean liquid. We'll use the aquafaba from the can of great northern beans to thin out the dip.
- Tahini: A paste made from ground sesame seeds, tahini is a classic hummus ingredient.
- Garlic: use minced garlic to help eliminate the bite of raw garlic
- Cumin: A slightly sweet spice that's another classic hummus ingredient
- Salt
- Lemon Juice: The acidity of the lemon juice perfectly complements the hummus ingredients. You could also use lime juice.
- Cayenne: This spice isn't a traditional hummus ingredient but I love throwing in a hint of spice. It adds an edge to the dip. If you're not a fan of spice, though, just leave it out.
How to make White Bean Hummus Dip
Dip is amazing partially because it's so easy to make. There is literally one thing to do. Just throw all the ingredients in the food processor.
Making this dip is the same.
Step 1. Add all the ingredients (except the aquafaba) in the food processor. Blend, adding the aquafaba slowly, until the dip is smooth and slightly runny. Enjoy with your favorite veggies!
Recipe Prayer
Thank you God for easy, healthy snacks. Thank you for the variety of the foods in Your creation. Amen.
Related Recipes
If you're looking for some other delicious dip recipes, try these next:
Tried this recipe?
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📖 Recipe
Vegan White Bean Dip
Equipment
Ingredients
- 1 15 Ounce Can Great Northern Beans
- ⅓-1/2 Cup Aquafaba liquid from the can of beans
- 2 Tablespoons Tahini
- 3 Cloves Minced Garlic
- 1 Teaspoon Cumin
- 1 Teaspoon Salt
- 1 Teaspoon Lemon Juice
- Dash Cayenne
Instructions
- Add all the ingredients (except the aquafaba) in the food processor. Blend, adding the aquafaba slowly, until the dip is smooth and slightly runny. Enjoy with your favorite veggies!
Nutrition
Nutrition information is an estimate.
Comments
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