Vegan White Bean & Rosemary Dip
Rosemary Olive Oil White Bean Dip
Nutrition Highlights(per serving)
|Amount per serving|
|% Daily Value*|
|Saturated Fat 0g||0%|
|Dietary Fiber 4g||14%|
|Total Sugars 1g|
|Includes 0g Added Sugars||0%|
|Vitamin D 0mcg||0%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.|
Prep5 min, Cook0 min
Servings6 (1/4 cup each)
In no time at all, you can whip up your own hummus-like spread with only a few simple ingredients and no added salt. It's easy to make this flavorful, healthy rosemary olive oil white bean dip at home, and it's a delicious alternative to store-bought hummus—without a lot of sodium or added ingredients.
There's plenty of flavor from the herbs and spices, so salt isn't needed. You can feel good about snacking as you dip in raw veggies or whole grain crackers for a nutritious snack filled with plant protein, fiber, and healthy fat!
- 1 can (15.5 ounces) low-sodium white beans, drained and rinsed
- 1 clove garlic
- 1 small lemon, juiced
- 1 tablespoon chopped fresh rosemary
- 1 tablespoon extra virgin olive oil
- 1/2 teaspoon freshly cracked pepper
- Place all ingredients in a food processor or blender. Blend until smooth.
- Serve with raw vegetables or whole grain crackers for dipping.
Ingredient Variations and Substitutions
White beans are generally easy to find in the bean aisle. Look for no added salt or low sodium versions of Northern, Navy, or Cannellini Beans—they all fall under the white bean category and have similar nutritional value.
For even more herb flavor, add fresh thyme, parsley, or oregano.
Increase the amount of garlic if you like a strong garlic flavor.
Cooking and Serving Tips
Serve this dip with raw veggies such as carrots, celery, broccoli, cauliflower, or any color bell pepper. Whole grain crackers are also a good choice.
You can also use this dip as a sandwich spread instead of mayonnaise or mustard. It's creamy enough to add incredible texture to every bite and much more flavorful than typical sandwich spreads.
Although you're not adding additional salt to the dip, there is some sodium in the canned beans. Rinsing them before use can typically reduce the sodium content by up to 40 percent. Simply drain them, then hold them under cold running water.
Video: Spring Clean Your Pantry: White Bean Spread with Garlic and Rosemary
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