Wondering what to serve at your next book club meeting or girl’s night in?

This delicious white bean dip is a great addition to any party menu. It is quick and easy to make and it’s healthy too!

You and your guests are sure to love the subtle balance of flavors packed into each bite. It is perfect with mildly seasoned pita chips or vegetable crudités.

Tip: A little bit of fresh sage goes a long way. If you aren’t sure how much to use, start with a small amount. Then taste and add more, if desired.

Although you can use the same extra virgin olive oil for the entire recipe, adding a drizzle of a higher quality variety right before serving will add an extra “pop” of flavor.

Health Benefits of White Beans

Did you know that there are several types of white beans?

Cannellini beans are the most common kind of white bean, however other white beans include Navy beans, Great Northern beans and Baby lima beans, or butterbeans.

Since all white beans are similar in flavor, you can use them interchangeably in recipes.

For this recipe, we are using Cannellini beans, but you can choose from the other types of white beans as well.

Beans are a great source of vegan protein.

White beans are packed with fiber and protein and are a good source of numerous micronutrients, including folate, magnesium, and vitamin B6.

They are particularly rich in copper, folate, and iron.

It is important to note that copper primarily aids energy production and iron metabolism, while folate is utilized in DNA synthesis. Iron has numerous important functions, including producing hemoglobin, which transports oxygen throughout your body.

White beans are also high in polyphenol antioxidants, which combat oxidative stress in your body. This benefit might protect you against chronic illnesses, including heart disease and certain cancers.

A 1-cup (170-gram) serving of cooked white beans provides:

Calories: 242

Protein: 17 grams
Fiber: 11 grams
Carbs: 44 grams
Fat: 0.6 grams

Copper: 55% of the Daily Value (DV)
Folate: 36% of the DV
Iron: 36% of the DV
Potassium: 21% of the DV
Thiamine: 17% of the DV
Phosphorus: 28% of the DV
Magnesium: 26% of the DV
Zinc: 22% of the DV
Calcium: 16% of the DV
Vitamin B6: 12% of the DV
Riboflavin: 6% of the DV
Selenium: 4% of the DV

Quick and Easy Garlic White Bean Dip with Seasoned Pita Chips 

Yield: 6 servings
Total Prep Time: 15 minutes

Seasoned Pita Chips:

Ingredients:

6 pitas
3 T. olive oil
salt and pepper, to taste

White Bean Dip:

Ingredients:

1 15 oz. can organic cannellini beans, drained and rinsed

3 cloves fresh garlic, peeled

2 T. fresh lemon juice

2 – 3 large fresh sage leaves, chopped

1/3 c. regular extra virgin olive oil

salt and pepper, to taste

1 T. high-quality extra virgin olive oil

dash cayenne pepper

Directions

Preheat oven to 375 degrees.

Pita Chips:

Line a rimmed baking sheet with parchment paper.

Cut each pita into 8 equal-sized wedges.

Lightly brush pita wedges with olive oil on both sides and place on lined baking sheet.

Season pita with salt and pepper before placing in oven.

Bake for 5-6 minutes before turning each wedge to toast the opposite side.

Return to oven and continue baking for another 5 or 6 minutes, or until pita wedges are golden brown.

Remove from oven and set aside.

White Bean Dip:

Add cannellini beans, fresh garlic, lemon juice, sage leaves, and olive oil to the bowl of a food processor or blender and blend until smooth.

Pour bean mixture into a serving bowl and season with salt and pepper to taste.

Right before serving, add a dash of cayenne pepper and a drizzle of some high-quality extra virgin olive oil.

Serve with seasoned pita chips or vegetable crudités.

Now, let’s get this party started!

Dip in and enjoy!

Have you made white bean dip?

Share your thoughts and comments with us.

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