White bean dip three ways


Photo © Courtesy of Ontario Bean Growers

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Recipe by Chef Sous Chef

Nothing tastes better than the first few springtime meals. Welcome the warmer weather with three simple and delicious Ontario White Bean dips that are flavourful, bright, and sure to be the star of your first picnic of the season.

Low in fat and packed with fibre, beans are a source of quality protein and are extremely versatile. White beans are the most popular edible bean crop grown in Ontario and are often used in soups, salads, baked bean dishes, and tasty dips like these!

Spicy White Bean Guacamole

Prep Time: 10 minutes | Total Time: 15 minutes | Serves: 4

1 can white beans, drained and rinsed (540ml/18oz)
1 avocado, diced
1 clove garlic, finely chopped
1 jalapeño pepper, seeded and finely chopped
1 lime, juiced
1/4 tsp salt

Creamy White Bean and Artichoke Dip

Prep Time: 10 minutes | Total Time: 15 minutes | Serves: 4

1 can white beans, drained and rinsed (540ml/18oz)
1/2 cup marinated artichoke hearts + additional for garnish
3/4 cup freshly grated Parmigiano Reggiano
3 tbsp extra virgin olive oil
2 tbsp lemon juice
1 clove garlic, finely chopped
1/4 tsp pepper
1/8 tsp salt

Beet Red White Bean Dip

Prep Time: 10 minutes | Total Time: 15 minutes | Serves: 4

1 can white beans, drained and rinsed (540ml/18oz)
1 small beet, peeled and grated
1 clove garlic, finely chopped
2 tbsp tahini
1 tbsp greek yogurt
1 tbsp chopped parsley
1/4 tsp salt
1/4 tsp pepper

Directions (repeat steps below for each dip recipe)

  1. Place all the ingredients in the base of a blender or food processor.
  2. Pulse a few times, then scrape down the sides of the blender and pulse until creamy and smooth. Taste for seasoning and adjust as necessary. Transfer to a bowl and top with additional parsley for garnish.
  3. Serve with toasted baguette or your favourite vegetables.

Dip Tip: Store leftover dip in the fridge for up to 5 days.

Visit betterwithbeans.ca for even more great recipes, how-to videos, and so much more.

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The Ontario Bean Growers (OBG) is a not for profit organization representing the approximately 1000 farmers in Ontario who grow dry beans on an average of 120,000 acres annually.


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