Snacks

August 24, 2020

White Bean Hummus Dip

White Bean Hummus Dip is a delicious appetizer. This dip is perfect for casual snacking and healthy -- oil-free, gluten-free, and vegan!

White Bean Hummus Dip

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.

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 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.

White Bean Hummus Dip

Ingredients

  • 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 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: For a kick of flavor.
  • Cumin: A slightly sweet spice that's another classic hummus ingredient.
  • Salt: To enhance the other flavors.
  • Lemon Juice: The acidity of the lemon juice perfectly complements the hummus ingredients.
  • 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.

White Bean Hummus Dip

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. Place 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, check out my Spinach Artichoke Dip, Sweet Potato Hummus, Smoky Black Bean Dip and so many more!

White Bean Hummus Dip

**This post contains affiliate links, for more information see my disclosure here.

White Bean Hummus Dip

White Bean Hummus Dip is a delicious appetizer. This dip is perfect for casual snacking and healthy -- oil-free, gluten-free, and vegan!

Author:

Elizabeth

Serves:

8

Prep:

10

min

cook:

0

min

total:

10

min

Ingredients

  • 1 15-Ounce Can Great Northern Beans
  • 1/3 Cup Aquafaba (from the can of beans)
  • 2 Tablespoons Tahini
  • 3 Cloves Garlic
  • 1 Teaspoon Cumin
  • 1 Teaspoon Salt
  • 1 Teaspoon Lemon Juice
  • Dash Cayenne

Instructions

  1. Place 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!

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August 28, 2021
Henry (Hank) Mader
thank you for the oil free recipe. I'm getting introduced to wild Bolete mushrooms here in Colorado, and everyone sautes Bolete's in butter or olive oil. I'm on a veggie, oil free regimen for heart health reasons. and your recipe suggestion may fill the bill. I can't wait to give it a try.
August 13, 2021
Lindsey Kuhn
This is so fun! Loving your creamy photography :)
August 13, 2021
Lindsey Kuhn
This looks incredible! So yummy and pretty photography