Spiced White Bean Dip Recipe

Next time you need a popular party treat, try making this healthy spiced white bean dip.

From "Un-Junk Your Diet"
March 2018

  • Using beans as a base for dip lowers the fat and increases the fiber in your dish.
    Photo by Pixabay/Anestiev
  • “Un-Junk Your Diet” by Desiree Nielsen offers recipes and lifestyle tips to help readers live a healthier and happier life.
    Photo courtesy of Skyhorse Publishing

Yield: 2 cups

Un-Junk Your Diet (Skyhorse Publishing, 2014) by Desiree Nielsen inspires readers to live a healthier life, offering tips from grocery shopping to using your diet to fight inflammation. Nielson approaches the subject with an engaging sense of humor that will motivate readers to work hard for a better diet. The following excerpt is her recipe for a spiced white bean dip.

Who doesn’t love a dip? And who decided that they have to be loaded with fat? White beans are the perfect dip base as they are creamy, comforting, and rich without adding gobs of unhealthy fats. Get your fiber the fun way!


• 2 cups cooked white beans or 1-19 ounces (540 milliliters) can white kidney beans
• 2 tablespoons extra virgin olive oil Grated zest of 1/2 a lemon
• 2 tablespoons freshly squeezed lemon juice
• 1 garlic clove, crushed—really good if roasted 1 tablespoon chopped fresh thyme
• 1/4 teaspoon red pepper flakes
• 1/4 teaspoon cumin
• 1/4 - 1/2 teaspoon salt
• 1/4 cup pumpkin seeds, whole or chopped


1. In a food processor, combine all ingredients except pumpkin seeds and pulse a few times. If needed, add water, 1 tablespoon at a time, pulsing until the mixture is the consistency desired. Taste and adjust the lemon juice and salt. If using salted canned beans, add 1/4 teaspoon salt. If using unsalted canned or cooked beans, add 1/2 teaspoon salt. Place in serving dish and top with pumpkin seeds for crunch and add a drizzle of olive oil. Serve with fresh chopped veggies.

Tip: If you don’t have a food processor, an immersion blender will also work well. Tip the bowl so you create a pool of liquid ingredients, start your blending there and eventually work the rest of the beans into the puree.

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Reprinted with permission from Un-Junk Your Diet (2014), by Desiree Nielsen and published by Skyhorse Publishing.

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