When you’re in the mood for snack time perfection, this vegan white bean dip is where it’s at! It’s not just ridiculously tasty, but also packed with protein, nourishing fats, and filling fiber – my ultimate trio of nutrients for a satisfying snack! Picture creamy tahini teaming up with cannellini beans (white beans), to create the most satisfying and creamy combo. Pair this dip with a veggie spread, crackers, or chips for your next gathering, or simply whip up a batch in 5 minutes flat for balanced snacks throughout the week!
Throughout my career as a Registered Dietitian, I’ve been passionate about creating recipes that are not just delicious and nourishing, but also simple and satisfying (this dip has just 4 simple ingredients! I’m always searching for snacks that not only taste great but also provide a balance of nutrients to keep you feeling your best. That’s where my favorite combo comes in – what I like to call the PFF combo: protein, fat, and fiber. This trio of nutrients works together to keep you feeling not just full, but satisfied longer after eating, and energized throughout your day.
This easy vegan bean dip has got it all! With heart-healthy fats from cashews and a great source of protein and fiber from cannellini beans (around 6g of protein and 5g of fiber per ½ cup), this dip is a nutrition powerhouse! It’ll help bridge the hunger gap to your next meal and give you the energy you need to tackle whatever the day throws your way. Plus, it’s super easy to whip up – just 5 minutes from start to finish!
Whether you’re pairing it with your midday snack or sharing it with others at your next gathering, this vegan white bean dip recipe is guaranteed to be a hit.
In search of other quick and easy dip options or snack additions? Look no further than my 5-Minute French Onion Cottage Cheese Dip or my Quick Baked Cottage Cheese Pizza Bowl Dip. These ones will not disappoint!
And if you’re interested in learning more about the science behind the PFF combo, I invite you to check out my Make Food Feel Good. In this program, we not only explore the nutritional aspects of food but also focus on creating a better relationship with food – letting go of restrictive food rules and guilt, and instead, embracing balance and enjoyment in eating. Trust me, once you experience the power of PFF and the freedom from food restrictions, your perspective on snacks – and food in general – will never be the same!
Ingredients You Need For This White Bean Dip Recipe
Cannellini Beans: These creamy legumes serve as the hearty base for this dip, offering a dose of plant-based protein and fiber. Plus, they provide the perfect creamy texture that pairs perfectly with crunchy veggies or chips.
Tahini: With its rich and buttery flavor, tahini lends a luxurious creaminess to this dip. Not only does it enhance the texture, but also contributes heart-healthy fats and a subtle seed taste that elevates the overall flavor profile.
Extra Virgin Olive Oil: A drizzle of extra virgin olive oil smooths out the dip while also adding depth and richness. It also provides nourishing plant-based fats, making this dip both delicious and satisfying (fat is our satiety factor and carries flavor molecules). While extra virgin olive oil offers a distinct flavor profile, any olive oil works!
Lemon: Fresh lemon juice brightens up the dip with its tangy and citrusy flavor, adding a refreshing zing that balances the richness of the beans and cashews. Its acidity not only enhances the taste but also helps to highlight the other ingredients.
Garlic: A must for any dip in my humble opinion, garlic enhances the overall flavor of this dip.
How To Make White Bean Dip
To a food processor, add tahini, cannellini beans, oil, garlic, salt, and juice of ¼ of a lemon.
Blend until smooth. If the dip is too thick, add warm water, one tablespoon at a time, until desired consistency is reached. Season with more salt or lemon juice to taste.
Garnish with a drizzle of oil and fresh herbs like rosemary, basil or dill before serving (optional).
Serve with veggies, crackers, or pita chips and enjoy!
Mistakes and Fixes
Dip Too Thick: If your dip turns out too thick for your liking, don’t worry! Simply add warm water, one tablespoon at a time, and blend until you achieve your desired consistency!
Lack of Flavor: If you find that your dip lacks flavor, try adjusting the seasoning. Add a pinch more salt or a squeeze of lemon juice to enhance the taste. You can also experiment with adding fresh herbs like rosemary, dill, or basil for an extra burst of fresh flavor.
Nutritional Benefits (Nutrition by Addition)
Let’s explore the concept of nutrition by addition – a strategy that’s all about what you can add to your plate vs. what you “should” cut out.. I love this approach because it shifts away from restrictive food rules and puts the focus on what we can include more of! Instead of obsessing over what to cut out, we prioritize adding nutritious elements to our meals to enhance both satisfaction, nutrition and balance.
For example, if you’re craving some chips, go ahead and enjoy them guilt-free! To elevate your snack and add more satisfaction and balance, consider pairing the chips with this vegan white bean dip, this 5- Minute Warm Queso Dip with Cottage Cheese or this Fresh and Spicy Avopeño Dip for a well-rounded and delicious combination!
Cannellini Beans: Serving as the hearty base for this dip, cannellini beans bring more than just creamy texture to the table—they’re a powerhouse of nutrition benefits. With around 6g of protein and 5g of fiber per 1/2 cup serving, cannellini beans support muscle development and maintenance, give a feeling of increased satiety, and support gut health and digestion.
Tahini: Tahini is a seed butter made from sesame seeds, a great source of plant based iron. It also provides nourishing plant powered fats that support heart health and increase the satisfaction factor of this dip!
Extra Virgin Olive Oil: A drizzle of extra virgin olive oil not only elevates the flavor profile of this dip but also offers heart-healthy fats. Rich in monounsaturated fats, extra virgin olive oil supports cardiovascular health and may help lower the risk of heart disease.
Recipe, Kitchen, & Time Saving Hacks
Meal Prep Friendly: To save time during busy weekdays, make a batch of this vegan white bean dip ahead of time. Store it in an airtight container in the fridge for up to a week for a nutritious snack whenever hunger strikes.
If you make this Vegan White Bean Dip, it would make my day if you would leave a comment and/or star rating below— I love hearing your feedback! And don’t forget to snap a pic and tag me on Instagram @lindsaypleskot.rd so I can see your versions! It makes me so happy to see these recipes come to life in your kitchens! Xo
PrintSuper Creamy Vegan White Bean Dip with Tahini
- Total Time: 5 minutes
- Yield: 1 1/2 cups 1x
Description
When you’re in the mood for snack time perfection, this vegan white bean dip is where it’s at! It’s not just ridiculously tasty, but also packed with protein, nourishing fats, and filling fiber – my ultimate trio of nutrients for a satisfying snack! Picture creamy tahini teaming up with cannellini beans (white beans), to create the most satisfying and creamy combo. Pair this dip with a veggie spread, crackers, or chips for your next gathering, or simply whip up a batch in 5 minutes flat for balanced snacks throughout the week!
Ingredients
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1 (540 mL) can cannellini beans (white kidney beans), drained and rinsed
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2 tablespoons tahini
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2 tablespoons (30 mL) extra virgin olive oil, plus more for garnish
- 1 clove garlic, peeled
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½ teaspoon (2 ½ mL) salt
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Juice of ¼-½ lemon (approximately 1 tablespoon or 15 mL)
Instructions
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To a food processor, add tahini, cannellini beans, oil, garlic, salt, and juice of ¼ of a lemon and blend until smooth. If the dip is too thick, add warm water, one tablespoon at a time, until desired consistency is reached. Season with more salt or lemon juice to taste.
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Garnish with a drizzle of oil and fresh herbs like rosemary, basil or dill before serving (optional).
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Serve with veggies, crackers, or pita chips and enjoy!
- Prep Time: 5 minutes
Julia says
This was so easy, just as promised. It tastes so similar to hummus, especially with the tahini, lemon and salt. My husband has been putting a dollop on top of salads the last few days and asking me to make more. Only question is around the mention of cashews. I don’t see any cashews included in the recipe. It doesn’t feel like it’s missing anything so I wonder if that was just an earlier version of the recipe. 🙂
Lindsay Pleskot, RD says
Hi Julia! I’m so happy you and your husband are enjoying this dip! And you are absolutely right! The first iteration had cashews, changed to tahini for ease. Thanks for catching this! It’s updated now!