White bean dip is a hearty, high-fiber alternative to cheesy or creamy dips. White bean dip is a hearty, high-fiber alternative to cheesy or creamy dips. Israeli Kitchen White bean dip is a hearty, high-fiber alternative to cheesy or creamy dips. (Photo: Sarah F. Berkowitz)

White bean dip

This healthful dip will have your taste buds (and your nutritionist) dancing for joy.

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  • Yield: 2 cups
  • Prep time: 5 minutes

No more fatty mayo dips! Why load up on the unhealthy spreads when you can enjoy a kicky and satisfying high-fiber dip which, incidentally, has no sodium – unlike many of the store-bought dips whose sodium content is through the roof?

Now the only question is – whatcha gonna put on it? My favorite bean dip combo is with Triscuits and a slice of roma tomato, and if I’ve got it, a leaf of fresh basil to top it all off. Any way you dip it or spread it, this is a pleasure to snack on with chips, veggies, bagel or crackers.

Ingredients

  • 1 29-ounce can white beans, drained
  • Juice of 1/2 lemon
  • Handful of fresh parsley
  • 2-3 cloves garlic
  • 2 tablespoons brown mustard
  • Few drops sriracha or hot sauce

Directions

Place all ingredients in food processor and blend until smooth.

white bean dip in food processorA few rotations in the food processor and you're done. (Photo: Sarah F. Berkowitz)

Taste, and add more seasonings and lemon juice (or rice vinegar) if desired. If you overdid it on the hot stuff, add more lemon juice, parsley and a few drops of water to tone it down.

The garlic and lemon juice act as natural preservatives, and your bean dip should stay fresh for a week or two in the fridge.

Related Topics: Appetizers, Vegetarian

Recipes from the Israeli KitchenRecipes from the Israeli Kitchen
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