High Protein White Bean Dip (10 Minutes, Vegan)
- Updated on Aug 16, 2015
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I’m a firm believer in moderation. I like my food healthy and nutritious, but have absolutely no problem in treating myself to something fatty and ‘terrible’ every now and then.
I love keeping fit and strong and playing sports but know when it’s time to kick back and do jack for a while.
Something I’ve found in my relatively short years so far is that with so many things – too much is bad, and too little is bad. Finding a happy medium is often an excellent choice.
I don’t always listen to my own advice however. Over the last few months I munched and munched black beans – in this high protein black bean lime dip, and in this delicious black bean and corn salad too.
And…I ate them too much. So strong was my addiction, one day I even made a massive batch of the salad and ate it for breakfast, lunch and dinner.
Now I need a break from them, but still love beans in general and thenutritional whack they provide. Sooooo…what to do?
Well, create a new dip using white beans of course! The taste is totally different to the black bean dip, although it provides similar benefits.
The mustard adds a distinct but not overwhelming background flavour, while the lemon juice and zest gives it a fresh, summery kick.
It’s really nice, and can be used for dipping your favourite dippables into (think carrot sticks and so on), or spreading on toast as a healthy, homemade topping.
And one last argument for this lovely dip – it’s vegan! Fantaaastic 😀
Health Benefits – High Protein White Bean Dip
Cannellini beans are very similar to kidney in terms of the nutritional value they provide (they’re pretty much just white kidney beans) – they contain awesome levels of fiber-protein, amazing for your blood/sugar level, keeping you feeling full for longer, your digestive system and even reducing the risk of heart attacks.
Of course the protein also helps with muscle fatigue and regrowth.
If you’re planning on transporting oxygen around your body (you are) then the high iron levels are crucial in keeping this working efficiently. Beans are also a great source of thiamin (vitamin B1).
A lack of B1 is found to be a leading cause of Alzheimer’s disease (1). And nobody wants that, obviously. Time to eat beans…
We want to know:
- What’s your favourite bean?
- Do you buy canned, dried or fresh?
- What food have you overeaten before? Have you started eating it again?
- Is there a food that you’ve never tried before but really want to?
Tell us! 🙂
Ingredients
- 1 can white beans (drained and rinsed) (1 can = 15.5oz)
- 2 tbsp capers
- 2 tbsp black olives
- 2 tbsp olive oil
- 2 tbsp lemon juice
- ½ tsp lemon zest
- 1 tsp mustard
- 1 tsp whole grain mustard (This recipe is just as delicious if you only have one mustard available, but if you have more then throw them in! Each will change the taste in its own subtle way)
- Salt and pepper to taste
- 1-2 clove garlic
Instructions
- Drain the beans and rinse them with cold water and shake the water off in the sieve.
- Put them into a bowl/dish and mash them roughly with a fork.
- Dice the capers and olives. Combine the olive oil, lemon zest, lemon juice, and the mustards, salt and pepper in a bowl. Peel and crush the garlic and add it with the olives and capers to the bowl.
- Finally add the mashed beans and mix well.
- If you want the flavours to develop a little stronger leave the mix for a while.
- Bon appetit!!
NOTES
Nutrition
Comments
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40 comments
So if this dip were in front of me, I would rudely dip my whole hand into it and shovel it in my face.
Because I am a classy lady.
ah ha ha!
I’d love to see that. Probably I’d even thing “Damn, this Gigi’s so hot right now.”
I am the exact same when it comes to black beans! I use them in breakfast with eggs, in burritos, in salads and chilis!! I use them so much that I avoid buying them at the grocery stores some days because I’m scared i’ll get sick of them haha. But then like you, I turn around and buy kidney beans and make soup haha.
Ahhh at least they’re healthy right?! =D
hahaha! True, at least they’re healthy 😀
Beans can deffo become an addiction, especially once you find out how versatile they are. If you ask me, the chickpea is probably my favorite legume!
I don’t think I have a favorite bean – I LOVE all beans equally – so I completely understand your addiction! This dip sounds wonderful – I haven’t ever used mustard in a bean dip before!
Then there’s a first time for everything 🙂 let us know if you make the dip…it’s so tasty and the fact that’s it’s so healthy is just perfect…
Mmmm, I love making my own dips at home. This looks so delicious! I’ve never made a white bean dip before, so I definitely need to try this! I think kidney beans are my favourite bean, I always add them to vegetable chillis – which I tend to make at least once a week haha!
Yep kidney beans are a classic alright. I eat at least a tin every week. I hope you enjoy the dip Harriet! 🙂
I already had this recipe but without the mustard. Very delicious indeed! Yum again … :))
Ha, great to hear 😀
Nice recipe, Dave! I looked your black bean dip also, and I cannot believe, how beautiful color that dip has – now I understand, why you couldn’t stop eating it 😉
My favorite beans are the pinto beans – they taste great and they are so beautiful – each bean looks like some artist painted dark red spots on it 🙂
Thanks Jasmin! Although I have to admit Kat did most of the work with the recipe 😉
I love your description of the pinto beans…I’ve not actually tried them before but you’ve sold me. They sound so…elegant 🙂
Mmm… gonna have to try this one. Sounds like an alternative to hummus which I have a difficult time making w/o a food processor. Cannellini beans are much softer! My favorite bean is black beans too, and I’m starting to experiment buying them dry instead of canned. I overeat almonds. Roasted and unsalted… can’t. stay. out. of. them.
Hey Valerie! Thanks for stopping by! It’s deffo a great alternative to hummus, though I think it should be easy to make hummus with canned chickpeas?!
Regarding dry beans: Yes you’re absolutely right, it would cooler not to use cans. After trying it out a couple of times I came to the conclusion it’s quite the hassle though, hahaha 🙂
Almonds are AWESOME! i actually might have some now. They’re supposed to be good for helping you to fall a sleep.