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Eating well

November 01, 2015

Healthy recipe: White bean dip

Do you find hummus and guacamole healthy but ho-hum? Try this protein powerhouse dip at your next party — or any time you want a tasty snack.

Hummus and guacamole are two popular dips that are convenient for snacks and easy to serve to guests. Although both have many beneficial nutrients, let's face it: Sometimes you need a change. Enter white bean dip! You can use this smooth, simple and easy-to-make dip as a spread for sandwiches, in a salad instead of dressing or as a dip for pita and raw veggies.

White beans are a nutritional powerhouse. They pack a significant protein punch and are rich in fibre and magnesium.


  • 1 can (19 oz/540 mL) can of white beans (either cannellini or navy beans), drained and rinsed
  • 1 garlic clove, minced
  • 1 tbsp (15 mL) lemon juice
  • ¼ cup (60 mL) extra-virgin olive oil
  • ¼ cup (60 mL) water
  • ½ tsp (2.5 mL) sea salt
  • ½ tsp (2.5 mL) black pepper


  1. Mix together all of the above ingredients with a hand blender, conventional blender or food processor.
  2. For a creamier dip, simply add a little more oil or water to achieve your preferred consistency.
And what's a football championship party without chili? Try the hearty vegetarian version featured in Food Bloggers of Canada

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