Healthy Snacks Recipe: White Bean Dip

Healthy Snacks Recipe: White Bean Dip
Healthy Snacks White Bean Dip
Healthy Snacks White Bean Dip

The white bean, also known as the white navy bean or cannellini bean, is one of my favorite beans for using in healthy snacks. White beans are high in saponins, which is a potent antibacterial and antifungal chemical that has been found to inhibit the growth of cancer cells. It also helps to lower your cholesterol levels. These beans, along with garlic, are also high in Coumaric acid, a great antioxidant believed to help reduce the risk of stomach cancer.

White beans have a mild flavor that pairs well with other more potently flavored ingredients. For this reason, I love to mix white beans with garlic.

You will need a can of white beans, 8 cloves of garlic, some olive oil, and some lemon juice (fresh or bottled).

Healthy Snacks White Bean Dip

  1. Cut the tops off your heads of garlic to expose the cloves.
  2. Spray garlic with cooking spray.
  3. Wrap garlic in aluminum foil that has also been sprayed with cooking spray.
  4. Roast garlic in oven at 350 degrees for 30 minutes.
  5. Rinse and drain 1 can (or approximately 15 ounces) of white beans.
  6. Blend 8 cloves of roasted garlic, white beans, 2 tablespoons of olive oil, and 2 tablespoons of lemon juice in a blender or food processer until smooth

The bean dip can be enjoyed immediately, but I like to chill it before serving. Most people eat this dip with pita triangles, which is fantastic. I also like to put it on toasted french bread or — my personal favorite — on squares of red bell pepper for some wonderful healthy snacks.

Tags: beans, garlic, lemon juice, olive oilHealthy Snack Recipies