Warm White Bean Dip
Creamy, protein-packed, and perfect for a fall appetizer — this dip gets its silky texture from pureed cannellini beans instead of heavy cream or cheese.
Calories 140kcal
Ingredients
- 1 15-oz can cannellini beans, drained and rinsed
- 1 tbsp olive oil
- 2 cloves garlic minced
- 3 cups fresh spinach roughly chopped
- ¼ cup plain nonfat Greek yogurt
- 2 tbsp grated Parmesan cheese
- ½ tsp lemon zest
- 1 tbsp lemon juice
- ¼ tsp crushed red pepper flakes optional
- Salt and black pepper to taste
- 1 –2 tbsp water
Instructions
- Sauté the spinach:
- In a medium skillet, heat olive oil over medium heat. Add garlic and cook for 30 seconds until fragrant. Add spinach and cook until wilted, about 2 minutes. Remove from heat and let cool slightly.
- Blend the beans:
- In a food processor, combine cannellini beans, yogurt, Parmesan, lemon zest, lemon juice, red pepper flakes, and 1 tablespoon water. Blend until smooth.
- Combine and warm:
- Add sautéed spinach to the processor and pulse a few times to incorporate, leaving some texture. Season with salt and pepper to taste.
- Serve warm:
- Transfer to an oven-safe dish and bake at 350°F for 10–12 minutes, until heated through.
- Serve with raw veggies (carrots, celery, bell peppers) or whole-grain crackers. Not a fan of spinach? Substitute roasted red peppers!
Nutrition
Serving: 8servings | Calories: 140kcal | Carbohydrates: 7g | Protein: 7g | Fat: 14g | Fiber: 5g | Sugar: 3g
