Ingredients
- 2 cloves Garlic
- 1 can Cannellini Beans 15½ ounces
- ⅓ bunch Parsley Fresh
- ¼ cup Water
- 1 Tablespoon Canola Oil
- ¼ teaspoon Salt
- ½ teaspoon Ground Black Pepper
- 1 pinch Cayenne Pepper
Equipment
- Colander
- Medium Bowl
- Blender
Instructions
- Peel and mince garlic cloves.
- Drain and rinse cannellini beans.
- Rinse and chop parsley.
- In a blender, add garlic, cannellini beans, water, canola oil, salt, ground black pepper, and cayenne pepper. Blend until smooth.
- Transfer dip to medium bowl. Top with parsley and stir.
Notes
- Use ½ teaspoon garlic powder in place of minced fresh garlic cloves.
- Use 2 teaspoons dried parsley in place of chopped fresh parsley.
- Serve with whole wheat pita bread, tortilla chips, or cut-up fresh veggies.
- Use Great Northern or navy beans instead of cannellini beans.
- For a chunkier dip, or to make without a blender, mash beans, oil and water together with a fork until well blended. Stir in rest of ingredients.
Nutrition
Nutrition Facts
White Bean Dip
Amount per Serving
Calories
76
Calories from Fat 18
% Daily Value*
Fat
2
g
3
%
Saturated Fat
1
g
6
%
Trans Fat
1
g
Sodium
257
mg
11
%
Potassium
24
mg
1
%
Carbohydrates
12
g
4
%
Fiber
4
g
17
%
Sugar
1
g
1
%
Protein
4
g
8
%
Vitamin A
275
IU
6
%
Vitamin C
5
mg
6
%
Calcium
51
mg
5
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Beans, Cannellini Beans, Cayenne, Cayenne Pepper, Garlic, Garlic Cloves, Gluten Free, Ground Black Pepper, Parsley, Salt, Spicy, Vegan, Vegetarian, White Beans