Cannellini Bean Dip Recipe
My Cannellini Bean Dip is Fast and Easy to Make - and Healthy Too!
This Cannellini bean dip recipe is the easiest, quickest recipe ever! It is also incredibly healthy and low fat, so excellent for anyone watching what they eat.
My recipe is bursting with flavor, with the citrus fresh tang from the lemon, warm fragrance from the Rosemary and a little kick of chili to awaken the senses! The white beans I use are cannellini beans, also known as white kidney beans or Tuscan beans. If you cannot get hold of them you can try any kind of white bean - Great Northern Beans, Butter beans, Navy Beans, whatever you have in the store cupboard!
All photos copyright LadyFlashman unless otherwise credited
Ingredients Needed for the White Bean Dip
Try to buy organic and locally sourced produce!
15oz (about 9oz when drained) canned Cannellini beans, drain the water and rinse under cold water
2 tablespoons of fresh Rosemary - pluck the leaves off the woody stems.
The juice from one lemon - squeeze as much juice as you can!
1 green chili - if you like your white bean dip spicy use one jalapeno instead! De-seed and roughly chop the pepper.
3 Anchovy fillets - Roughly chop these up. If you don't like anchovies or you are a vegetarian you can substitute these with garlic or garlic salt. Anchovies add a depth of flavor to the dip and saltiness, they do not make the dip taste of fish! If the sight of them disgusts you (they are ugly!), don't worry, they get blended in and you won't see them!
3-4 Sun-dried tomatoes - again cut up roughly and set aside. They are to add some color and garnish when you are done blending.
I do not add any salt to my recipe, if you want to add salt wait until the end and taste the dip before adding it in. Too much salt is bad for you!
We have the Ingredients! Let's Make Cannellini Bean Dip!
Put all the ingredients apart from the sundried tomatoes into the food processor.
Blend together for just 10 seconds....
Scoop out your white bean dip and serve into a bowl or a plate. Scatter with the chopped sun-dried tomatoes and the remaining tablespoon of Rosemary leaves.
Serve the Cannellini Bean Dip on Crusty Toasted Bread
Treat you and your family to a crusty loaf (not pre-sliced!) or toast and warm up in the oven.
Scoop your white bean dip on this delicious bread!
And enjoy your healthy white bean dip!
Canned Cannellini Beans or Dried?
I use canned cannellini beans, they come in water, but rinse thoroughly before you use them. If you wanted to use dried cannellini beans you have to let them soak overnight and then boil them of 40-50 minutes afterwards. Canned cannellini beans are cheap, but dried are cheaper!
If you don't have the time or inclination to soak and cook dried beans for that long, canned is so much quicker and easier. Though if do cook your own beans from dried, the taste is meant to be so much better!
The Goodness of Cannellini Beans
If you ate all this White Bean Dip by yourself, because it is just so tasty - this is what you will be consuming:
Calories (kcal) - 277.1
Carbohydrate - 34.6 grams or 1.22 oz
Protein - 20.7 grams or 0.73oz
Fat - 5.8 grams or 0.2oz
Fiber - 16.2 grams or 0.57oz
(Calculated on the brilliant Weight Loss Resources website!)
As you can see, this white bean dip is low in calories and high in fiber, it will release slow energy throughout the day so you will not have a sugar crash and start to crave chocolate! Though perhaps you deserve chocolate as a treat for eating such a healthy meal!
The Versatility of this White Bean Dip - A few ideas...
You can add anything you think is tasty to this recipe! Here are some ideas on how to adapt the white bean dip to make it your own!
Add a handful of toasted nuts - walnuts would be great!
Add lemon zest as well as the lemon juice to the white beans for a more zesty citrus flavor.
Spread the white bean dip into a sandwich or roll up into a vegetarian burrito!
Serve it up warm on a cold winters day with roasted vegetables
Serve with chips and spoon salsa and guacamole on top!
Use another herb to replace the Rosemary. White bean dip would taste great with cilantro or thyme too!