Looking for a delicious alternative to traditional hummus? Try this super flavorful vegan white bean dip recipe. It’s packed with simple ingredients like fresh herbs and garlic and ready in just 5 minutes. This easy recipe is the perfect creamy dip for veggies, crackers, or a spread for sandwiches and wraps. Whether you’re looking for a new healthy appetizer for a party or a healthy snack for yourself, this vegan bean dip is sure to hit the spot.
This post has been updated from the original posted December 12, 2016.
It’s time to replace your store bought hummus with this easy recipe for White Bean Dip with Garlic and Herbs.
Oh, I know you throw a tub of that hummus in your cart at the grocery store because you think it’s a healthy option…but I’ve got news for you…it often isn’t….mostly because it often contains heavily processed vegetable oils, but you’re going to want to read the ingredients label in your favorite brand.
Instead, throw a couple cans of white beans into your cart, along with some fresh herbs and a head of garlic…when you get home, you can pull this vegan dip together in just 5-minuts….easy peasy and tasty too!
I love this simple white bean dip recipe. It honestly takes 5-minutes to make and it has such a wonderful garlicky flavor and creamy texture, it’s my current obsession. This vegan dip is the perfect appetizer served with pita chips, homemade crackers, or fresh veggies and I absolutely adore it as a sandwich spread.
Why you’ll love it
- Budget friendly: cheaper than store bought hummus
- No heavily processed vegetable oils
- Easy recipe that takes just 5-minutes to make
- Delicious: garlic and herbs
What are White beans
There are many varieties of white beans. Generally, white beans refer to cannellini beans, or great northern beans. Navy beans are a bit smaller and sometimes called pea beans or small white beans. Any of those varieties will work well to make this creamy white bean dip.
Benefits of eating beans
- Low on the glycemic index: beans are loaded with soluble fiber, so even though they contain carbohydrates, they do not cause spikes in blood sugar levels.
- High in plant-based protein.
- Satisfying, they’re filling, and provide slow and steady energy, so you stay fuller for longer.
- Nutrient dense: in addition to protein and fiber, beans are relatively low in calories and also contain folic acid, iron, magnesium and zinc.
- Superstars when in comes to fighting off disease and helping skin stay supple.
Ingredients and Substitutions
- White beans: Use cannellini beans, great northern beans or navy beans.
- Fresh herbs: Fresh herbs add so much flavor. I used dill, parsley and mint. You could also use oregano, cilantro, thyme or basil.
- Garlic: Mince garlic cloves and let them sit for 10 minutes before using to release their natural flavor and antibacterial properties. Use garlic powder if you don’t have fresh garlic, but not garlic salt.
- Lemon: fresh lemon juice adds a bright citrusy flavor. Use more lemon juice if you’d like to omit the salt.
- Seasoning: Sea salt and black pepper bring just enough savory flavor when added to the herbs. You could also add a sprinkle of red pepper flakes for a bit of heat.
- White Bean Hummus: Add 2-3 Tablespoons tahini to the food processor before mixing.
- Spicy White Bean Dip: Stir in 1 diced jalapeno, ½ teaspoon chili flakes or a pinch of chipotle chili powder
- Herb and Garlic Dip: Basically, it’s already loaded with herbs and garlic, but you could double the amount of garlic and fresh herbs for even more flavor and thin it out with a little bit of water.
- Cheesy Vegan Bean Dip: Add ¼ cup nutritional yeast and a teaspoon of white miso paste to the food processor before blending.
- White Bean Buffalo Dip: Mix in ¼ cup franks hot sauce, ¼ cup nutritional yeast, and ¼ cup vegan mayo.
- Tuscan White Bean Dip: Stir in 2 tablespoons olive oil and add two chopped fresh tomatoes or ¼ cup chopped sun dried tomatoes plus a handful of pine nuts to the finished dip.
- White Bean Spread: Thin out the dip with a few tablespoons water (or veggie broth), extra virgin olive oil or additional lemon juice.
- Salad Dressing: Mix in ¼ cup olive oil, 2 additional tablespoons of lemon juice to the finished dip. Thin to desired consistency with water, 1 tablespoon at a time.
How to make Vegan Bean Dip
Prep: Wash fresh herbs and pat dry. Roughly chop. Mince the garlic. Set aside. Rinse and drain the beans.
Step 1: Use olive oil or veggie broth to saute garlic in a large skillet over medium heat, until fragrant, about 30 seconds. Add all the chopped herbs and stir constantly, until just wilted.
Step 2: Turn off heat. Add beans, salt and pepper and stir until they’re well coated with the garlic and herb mixture.
Step 3: Transfer bean mixture to the bowl of a food processor and add the lemon juice. Process until a creamy consistency is achieved.
Taste for seasoning, adding more lemon juice if desired. Sprinkle on additional fresh herbs or a pinch of red pepper flakes for garnish.
Meal Prep and Storage
- Store in an airtight container in the fridge.
- Vegan White Bean Dip will stay good for up to a week.
- I do not recommend freezing this
Debra’s Pro Tips
- This perfectly healthy bean dip gets a bigger nutritional boost when served with fresh vegetables.
- If you’re looking for a lower carb dip, I think roasted cauliflower hummus is a great alternative.
- The garlic can burn quickly…be sure to use medium heat (nothing higher) and stir constantly for just 30 seconds before adding in the herbs. It’s important to have everything ready before you begin.
- Add ½ cup veggie broth to the pan plus the lemon juice….but don’t puree…and serve those garlic and herb white beans as a side dish….dee-lish!
- Canned beans are convenient, but if you want to save money, use dried beans and make them yourself.
- This is a great addition to buddha bowls. Serve with a whole grain like brown rice or quinoa, some roasted and raw veggies and you’ve got a super healthy vegan meal.
Any kind of cooked beans can be used to make a bean dip. For white bean dip, use cannellini beans, great northern beans or navy beans for a creamy and delicious dip.
Yes, save time and use canned beans to make bean dip. You can save money by using dried beans and cooking them yourself, but canned beans are an easy option that taste great and have all the same nutritional benefits.
Adding garlic cloves, fresh herbs, lemon juice and spices will add flavor to your bean dip. You can roast the garlic, or gently saute before pureeing to make it easier to digest.
Bean dip is easy to make in advance. Vegan bean dip will stay good in the fridge in an airtight container for a week.
Although you CAN freeze bean dip, I think it changes the texture and the taste when it defrosts, so I do not recommend it. Vegan Bean Dip takes just 5-minutes to make and tastes best when made fresh.
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Vegan White Bean Dip
- 2 cloves garlic minced
- 2 tablespoon fresh dill chopped
- 2 tablespoon fresh mint chopped
- 2 tablespoon fresh parsley chopped
- 2 cans cannellini beans rinsed and drained
- 2 teaspoon lemon juice
- ½ teaspoon sea salt
- ½ teaspoon black pepper
- 2 tablespoon water
- Wash fresh herbs and pat dry. Roughly chop and set aside.
- Mince garlic.
- In a large skillet over medium heat, saute garlic in 1 tablespoon veggie broth or olive oil for about 30 seconds, until fragrant. Watch closely and stir constantly so it doesn't burn.
- Stir in herbs and continue to cook and stir for 1 minute.
- Turn off heat, stir in bean and toss until well coated with the oil/herb mixture. Sprinkle with salt and pepper.
- Transfer bean mixture to food processor or blender. Add lemon juice and water. Process until smooth and creamy. Taste for seasoning, adding more lemon juice or salt as needed.
- If dip is too thick, add water 1 tablespoon at a time and blend well. If desired, add 1-2 Tablespoons olive oil.