This creamy, savory dip is a fantastic choice for any event you're attending this fall! It's packed with plant-based protein and dietary fiber to keep guests feeling satisfied, and it's crafted with wholesome, nutrient-dense ingredients.
The warm, earthy spices are a delicious fall season. Serve it with an array of colorful, fiber-rich dippers for a truly gut-healthy appetizer.
Yields: About 2 cups
Prep Time: 10 minutes
Ingredients:
- 2 (15 oz) cans low-sodium cannellini beans, rinsed and drained (or 3 cups cooked)
- ¼ cup fresh lemon juice (about 1 large lemon)
- 3 tbsp extra virgin olive oil, plus more for drizzling
- 1-2 cloves garlic, minced
- 1 tsp ground cumin
- ½ tsp smoked paprika
- ¼ tsp cayenne pepper (optional, for a subtle kick)
- 3-4 tbsp bean liquid or water, for consistency
- Sea salt and black pepper to taste
Optional:
- 2 tbsp fresh parsley or thyme, chopped
- 1-2 tbsp nutritional yeast (for a cheesy, umami flavor and B vitamins)
- 1 roasted red pepper, chopped (blended in or used as a garnish)
- Toasted pumpkin seeds to top for extra crunch
Instructions:
- Combine Ingredients: In the bowl of a food processor, combine the rinsed cannellini beans, lemon juice, olive oil, minced garlic, cumin, smoked paprika, and cayenne (if using).
- Blend: Pulse until the ingredients start to combine. While the processor is running, slowly stream in the bean juice or water until the dip reaches your desired creamy consistency. You may not need all the liquid.
- Season: Stop and scrape down the sides. Taste and season generously with sea salt and black pepper. For an extra flavor boost, add optional nutritional yeast or fresh herbs and pulse to combine.
- Serve: Transfer the dip to a serving bowl. Drizzle with a little extra olive oil and garnish with a sprinkle of smoked paprika, fresh herbs, and toasted pumpkin seeds.
Why This Recipe is Dietitian-Approved:
- High in Fiber: Cannellini beans are an excellent source of soluble and insoluble fiber, which supports digestive health, helps manage cholesterol, and promotes stable blood sugar levels.
- Reduced Sodium: Using low-sodium beans and controlling salt added during preparation makes this a heart-healthy choice.
- Healthy Fats: Extra virgin olive oil provides monounsaturated fats, which are beneficial for heart health.
- Nutrient Density: The spices (cumin, paprika) are not just for flavor; they contain antioxidants and anti-inflammatory compounds.
- Aquafaba Use: Utilizing the liquid from the canned beans reduces food waste and adds creaminess without needing excess oil.
Serving Suggestions:
You can easily create a beautiful and nutritious platter to serve with the dip that uses a mixture of ripe, seasonal produce and carbohydrates to keep everyone satisfied, like:
-
- Whole Grain: Toasted whole-wheat pita triangles, seeded whole-grain crackers, or sliced whole-grain baguette.
- Root Vegetables: Roasted carrot coins, roasted parsnip sticks, or baked sweet potato fries (served warm).
- Crunchy Veggies: Endive leaves, radicchio cups, sugar snap peas, bell pepper strips, and broccoli florets.
This dip is not only a crowd-pleaser in taste but also a thoughtful choice for health-conscious guests. Enjoy!