Wednesday, February 28, 2018

Mediterranean White Bean Dip

Mediterranean White Bean Dip

Garlic and lemon liven up this healthy appetizer

Appetizers, we love you. Maybe too much. Could you tone down the fat and calories, but keep the flavor?

Voilà – Mediterranean-style white bean dip!

This dish is made with pantry staples, so you can whip up a batch quickly if you have unexpected company. It’s healthy stuff, too, so no one needs to feel guilty.

And you’ll be bikini-ready for your next trip to the Côte d’Azur.



Mediterranean White Bean Dip

Recipe: Mediterranean White Bean Dip

This dish is a blend of white beans, garlic, lemon juice, olive oil, and herb-of-choice (we use parsley, but fresh rosemary or thyme would also work well).

Traditionally, this dish is made in a mortar. The cook first pounds the garlic into pulp with a pestle, then adds the beans and squashes everything to a paste. But we find it easier to use a food processor or blender, so that’s how we make it.

Prep time for this dish is 5 to 10 minutes.

Our recipe calls for one can of white beans, which will serve several people as an appetizer. But it’s easy to double or triple the recipe.

Leftovers keep well for several days if refrigerated in an airtight container.

Oh, and you can also make this dish ahead of time. We think it tastes best at room temperature (or slightly chilled), so take it out of the refrigerator about 30 minutes before serving.

Ingredients
  • 1 15-ounce can white beans (see Notes)
  • 2 garlic cloves (or to taste)
  • salt to taste (a few pinches of kosher salt for us; see Notes)
  • ~6 grinds of black pepper (to taste)
  • zest of one lemon
  • 1 tablespoon lemon juice
  • 3 to 4 tablespoons extra virgin olive oil (to taste; see Notes)
  • ~¼ cup parsley, plus a bit extra for garnish (or use any fresh herb that you fancy)
  • flat bread, crostini, or crackers for dipping
Procedure
  1. Open the can of beans and drain them over the sink in a strainer or colander. Rinse the beans to wash off the gunk they’re stored in. Set aside.
  2. Peel the garlic and add it to the bowl of a mini food processor. Whirl until the garlic is finely chopped. Add the beans, along with the salt and pepper. Process until the beans are the consistency you prefer.
  3. Zest the lemon, then add the zest to the food processor bowl. Squeeze the lemon juice, then add it to the bowl. Add 3 tablespoons of olive oil. Process the mixture. If it’s too dry, add another tablespoon of olive oil and process again.
  4. Wash the parsley and remove the stems. Add the parsley leaves to the food processor. Process until the mixture is just blended. Taste the mixture and adjust the seasoning if necessary (you can add more lemon juice and olive oil if needed). Scrape the dip onto a plate or bowl, and garnish with a sprig of parsley or some chopped parsley.
  5. Serve with your dipping instrument of choice – flat bread, crostini, crackers, or whatever you prefer.
Mediterranean White Bean Dip

Notes
  • You can substitute cooked dried beans for canned if you have some on hand. Two cups of cooked beans will equal about one 15-ounce can.
  • We like to use cannellini beans in this dish, but any white bean (such as Great Northern) will work.
  • You could add a bit of red onion or a shallot to this recipe if you want. Or a couple of scallions.
  • If you want this dip to taste spicier, a few pinches of cayenne pepper will add some heat.
  • You could substitute wine vinegar for lemon juice (although lemon juice combines really well with garlic and parsley).
  • If the consistency of this dip seems too thick for your taste, you can thin it with more olive oil (or milk).
  • We use kosher salt for cooking. It’s less salty by volume than regular table salt (because the flakes are larger). If you’re substituting regular table salt, start with about half of what we recommend. But always season to your taste, not ours.
Mediterranean White Bean Dip

Bean Us Up, Scotty

“Tasty dish,” said Mrs. Kitchen Riffs. “Love the hit of lemon in this.”

“Yup, hand me a lemon and I’ll make lemonade,” I said. “Or this dip.”

“That’s using your bean,” said Mrs K R.

“There oughta be a law against these puns,” I said. “Maybe a lemon law.”

“Sorry, bean boy,” said Mrs K R. “That one was a lemon.”

My Mrs K R. She squeezes the day.

You may also enjoy reading about:
Jalapeño Black Bean Dip
California Clam Dip
Salsa and Picante Sauce
Artichoke Dip with Cheddar Cheese
Salmon and Cream Cheese Dip
Candied Bacon
Or check out the index for more

70 comments:

  1. If I really make it today will I look good in a bikini soon?

    Just wondering... mae at maefood.blogspot.com

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    1. Hi Mae, guarantee, don't you think? :-) Thanks for the comment.

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  2. I adore mediterranean flavours and anything with beans and legumes is irresistible! The dip has a creamy yet chunky texture that I love.

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    1. Hi Angie, the texture of this is terrific! Almost as good as the flavor. :-) Thanks for the comment.

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  3. I just love bean dips, they are so much healthier than their cream cheese or sour cream cousins! This is going to be perfect for patio season, can't wait to get that patio ready for cocktails and dip! We have a bit of a warm spell happening but we are not kidding ourselves, winter isn't over yet!

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    1. Hi Eva, this is perfect with cocktails! Almost had a cocktail in one of the photos. :-) Thanks for the comment.

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  4. I've eaten something similar at parties---and I'm SO glad to now have your yummy tried and true recipe!

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    1. Hi Liz, this is really good stuff. We sometim3es have it for dinner. :-) Thanks for the comment.

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  5. I can taste this now, garlic and lemon are meant for each other!

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    1. Hi Sue, garlic and lemon are terrific together, aren't they? Love that combo! Thanks for the comment.

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  6. Oh wow! This Mediterranean dip looks so delish! It is true the saying that says "great minds think alike". A Mediterranean dish was my post for the week as well.

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    1. Hi Denise, great minds indeed! Well, yours. And then . . . mine. :-) Thanks for the comment.

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  7. Any dip that will have me bikini ready is welcome in my life :). This sounds delicious!

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    1. Hi Kelsie, we aim to please! :-) Thanks for the comment.

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  8. Loving these less than 10 minute appetizers you can whip up in a flash. Healthy too! We are both on a legume kick this week. Great minds think alike. Take care

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    1. Hi Bobbi, legumes have such great flavor, don't they? Love 'em! Thanks for the comment.

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  9. These are the same flavors I use in my favorite hummus! Classic. So good and now I can it works just as well with white beans. Mmm. :)

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    1. Hi Judy, this is basically a white bean hummus. :-) Thanks for the comment.

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  10. White Bean yum, it has been ages since I cooked white beans. Never processed the beans before this is such a great idea to lure the kids to eat it :). Pinned.

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    1. Hi Amira, beans make a terrific dip when processed. You can even use this as a sandwich spread! Thanks for the comment.

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  11. I love white beans and have been cooking more and more with them so thanks for this recipe. Kinda like a hummus? Might try it this weekend for a party.

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    1. Hi Evelyne, this is very much like hummus! For when you want a change from that. :-) Thanks for the comment.

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  12. I love bean dip and this sounds like a great one. I could eat the whole thing! One scoop at a time!

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    1. Hi Abbe, we ate the whole batch for dinner. :-) Thanks for the comment.

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  13. This is just what I need to fit into my bikini ( haven’t worn one in years). I’ll make your dip when I watch the Oscars , maybe I fit into one of those beautiful dresses. Great recipe John!

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    1. Hi Gerlinde, this is definitely Oscar-worthy stuff. :-) Thanks for the comment.

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  14. Anything with lemon always gets my attention! A lighter than hummus dip and lemon too, sounds fabulous John!

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    1. Hi Deb, we're real lemon lovers, too! Thanks for the comment.

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  15. I love white bean dip.....sorta like a hummus :) Great pix, John!

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    1. Hi Pat, real similar to hummus! But better. :D Thanks for the comment.

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  16. I love appetizers that are healthy for you. This sounds delicious. I will be making this one soon!

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    1. Hi Dawn, appetizers are great, aren't they? So often really loaded with flavor! Thanks for the comment.

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  17. It's been a long time since I had white bean dip. I love the flavors and the creamy texture. Great recipe John!

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    1. Hi Tricia, this is one of those dishes we'll have a bunch, then not have at all for a year or so for some reason. We're back in bunch mode at the moment. :-) Thanks for the comment.

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  18. I know hummus is everyone's favorite but the flavor and texture of white beans are definitely more my style. I bet this would be an awesome sandwich spread too.

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    1. Hi Laura, this is a TERRIFIC sandwich spread! :-) Thanks for the comment.

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  19. I love anything that I can dip bread or crackers into. Snack food is the best! This one is easy fast and full of flavor! I like your suggestion of adding red onion or shallot in this.

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    1. Hi Dahn, this is one of those dishes that it's easy to add things to. Or subtract them. :-) Red onion is wonderful! Thanks for the comment.

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  20. I love beans prepared any way. This been dip sounds so fresh and delicious with the garlic, parsley, and lemon. I could make a meal with this.
    Thanks, Rocquie

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    1. Hi Rocquie we actually did make a meal out of this. :-) Thanks for the comment.

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  21. It looks and sounds delicious.

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    1. Hi Pam, it is. :-) Thanks for the comment.

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  22. Woo hoo, John! Bring on the appetizers! I need to buy some beans tomorrow! Perfect with my Makers!

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    1. Hi Pam, this is excellent cocktail fare. :-) Thanks for the comment.

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  23. While I adore salmon, Mediterranean food truly has my heart!!! <3 Which is why, I wouldn't mind traveling to Europe or the Med sea for ALL future vacations!

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    1. Hi GiGi, Med food is good, isn't it? And such lovely scenery! We love traveling there. Plus you don't have to get up before dawn so you can see animals, like you had to on your safari. :-) Thanks for the comment.

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  24. I make a version of this too. Just not often enough, and Mrs. KR right, it's the lemon that makes it. GREG

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    1. Hi Greg, this is SO good, isn't it? And the lemon is dynamite in it. :-) Thanks for the comment.

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  25. For us retired folks, it's not unusual to make an appetizer a light lunch and this one is just perfect. It will make a good alternative to our lunches of guacamole or salsa. Thanks John!

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    1. Hi MJ, lunch, dinner, heck, we could even have this for breakfast. :-) Thanks for the comment.

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  26. I love bean dips. Not only are they healthy and satisfying but they're tasty too. Yours looks so good, I'm sure I could eat the entire bowl myself.

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    1. Hi Vicki, fortunately Mrs KR was gobbling this up as fast as I was, otherwise I WOULD have eaten it myself. :-) Thanks for the comment.

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  27. I've been disappointed with white bean dips in the past because they just tasted kind of blah. But this one looks like a winner. Love the fresh herbs in it.

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    1. Hi Carolyn, the garlic and lemon really makes this one sing. Good olive oil is also important. Maybe even use a bit more than we suggest, for extra flavor. :-) Thanks for the comment.

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  28. yummm.... I love this . I love mediterranean flavors, and easy to make too

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    1. Hi Nammi, easy and flavorful -- great combo. :-) Thanks for the comment.

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  29. Thank you for this recipe! It's simple things like this that you can whip up quickly that are really the backbone of any home cook's repertoire, I think. And let's face it this is comfort food - I cannot have too many recipes for that kind of thing.

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    1. Hi Jeff, this is so good and so easy! We made it again last night. :-) Thanks for the comment.

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  30. I love white bean dip....adore it....really!

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    1. Hi Debra, it's definitely worth being adored! :-) Thanks for the comment.

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  31. Delicious! I would love to serve it with some this with flat bread and some chicken tikka to my family.

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    1. Hi Taruna, your family will love this! And I'd love some of your Chicken Tikka. :-) Thanks for the comment.

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  32. How did I miss this post?!! I love white bean dips. I prefer canned white beans (I use great northern) to garbanzos, if I'm going to be blending them for a dip. And thank you for not using tahini!!!! Love it.

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    1. Hi Mimi, isn't this a great dish? White beans and garlic (with lemon) are dynamite! Thanks for the comment.

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  33. I have to give this recipe a try, it would be lovely for a weekend barbecue.
    Amalia
    xo

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    1. Hi Amallia, it'd be perfect for a BBQ! Thanks for the comment.

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  34. Now I have something to make this coming Friday :)
    This is a mean dip

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    1. Hi Raymund, it's good stuff. :-) Thanks for the comment.

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  35. Chips and dips are the best part of any meal, I could quite happily munch away on this all evening. But then that would defeat the purpose of getting ready for bikini season!

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    1. Hi Emma, this makes a wonderful dinner! Ask us how we know. :-) Thanks for the comment.

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