In the kitchen with Kelley: White bean dip

Dip makes me happy, and I think it’s because of all the good memories I have that are associated with dip: eating chips and salsa at Mexican restaurants with friends, family and colleagues over the years; indulging in rich and delicious dips at various social gatherings; dunking chicken wings in dip while watching football.

It’s almost as if the very act of dunking food into dip soothes my soul. Luckily, there are lots of healthy dip options. Salsa is one. Hummus is another. And bean dip is yet another.

The Cannellini bean’s low glycemic score is responsible for many of its health benefits. These tasty beans metabolize slowly, and provide steady energy for hours that helps stave off cravings for sugary foods. Enjoy!

White bean dip
Serves: 4
  • 1 can cannellini beans, drained and rinsed
  • ¾ teaspoon minced garlic
  • 1 tablespoon lemon zest
  • 2 tablespoons lemon juice
  • Sea salt, to taste
  • Pepper, to taste
  • 2 tablespoons olive oil
  1. Place all ingredients in a food processor or blender and process until smooth.
  2. Cover and chill for 30 minutes before serving.
Nutrition Information
Serving size: 4 Calories: 84.1 Fat: 6.8g Saturated fat: 0.9g Unsaturated fat: 5.6g Carbohydrates: 5.4g Sugar: 0.2g Sodium: 67.6mg Fiber: 1.5g Protein: 1.8g Cholesterol: 0.0mg

This particular bean dip is quick and easy to prepare, too, which makes it my go-to dip this time of year. This recipe features cannellini beans, which provide an ample supply of protein.

Kelley Martin

By Kelley Martin

Kelley Martin is an award-winning journalist who has been covering the news for more than 20 years. She cooks for her family, and she shares recipes with the readers of Easy Health Options™.