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Cannellini Bean Dip

Dip-a-licious! Protein-plus Cannellini Bean Dip 

Use this plant-based, nourishing dip as the intro to any meal, happy hour nibble with your favorite crackers as well as veggies or spread on to any of your sandwiches. It will be a sure crowd and belly pleaser! 

Prep Time:  12 minutes

Cook Time:  None - Easy Peasy!

Number of Servings:  6-8 servings 

In the mix:

1 ½ cups soaked, cooked and well rinsed cannellini beans, organic if possible (to avoid post- consumption gaseous side effects (ha! ha!) & pat dry (See bonus tip below). 


15 oz can of cannellini beans (well-rinsed & pat dry, organic if possible) 

1-2 garlic cloves minced

1/2 lemon or lime juice plus zest (adjust to taste)  

¼ cup fresh chopped basil, chives, parsley, or cilantro.

(reserve a pinch for garnish, optional)  

1/2 tsp salt (adjust to taste) 

2 tbsp good quality olive oil or avocado oil plus a bit more to drizzle on top

Red pepper flakes or paprika to garnish (optional) 

(Optional add ins: 1/2 avocado, 1/2 cup artichokes drained or 1/2 cup hearts of palm drained or Collagen powder for added protein and health benefits).

How to: 

• Add everything to a food processor but the oil. Pulse for chunkier dip or run until desired smooth consistency is reached.  Once reached add the ¼ cup olive oil in slowly. 

• Place in a pretty bowl or serving plate, garnish with parsley leaves or a pinch of chives and a drizzle of oil. Add desired red pepper flakes or powder if you want the added kick and benefits (optional).

• Gobble up with your fav bread, crackers and veggies or add as a layer to your favorite sandwich. I love it with sliced cucumber, sliced avocado and a pinch of red pepper flakes. 

Bonus Tip:  Using dry beans that are soaked overnight (12 hrs) then cooked are better for your digestive system.  If you are lucky to own the magical Instant Pot, this can be done in 1 hour and no soaking required! See the how to here. Key is to always rinse them well. That water harbors not so friendly starches and phytates that cause, you know, farting. Soaking also decreases the phytic acid content that binds to vitamins and minerals, making them less available for us to use. 

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