I make this healthy, vegetarian white bean dip/spread either with navy beans or cannellini beans according to what I have available in the pantry or the freezer.
Navy beans are an excellent source of dietary fibre, and a very good source of folate and manganese, while cannellini beans are an excellent one of molybdenum, and a very good source of folate, dietary fibre, and copper. They are both a great protein source, providing 15 grams per cup of boiled navy beans and 16 grams per cup of boiled cannellini beans.
The quantity here are for 2. This dip/spread is ready less than 10 minutes.
- 1 ½ cups of cooked white beans (I use navy beans or cannellini beans). If from frozen, defrosted. If from canned, rinsed and drained.
- 1 garlic clove, peeled and roughly chopped
- 1 ½ tablespoons of tahini (I use whole tahini)
- ¼ cup of water
- 1 tablespoon of freshly squeezed lemon juice
- A small handful of fresh flat-leaf parsley leaves
- Salt, to taste
- Some extra virgin olive oil
In a food processor, add the white beans, garlic, tahini, water, lemon juice, parsley and salt, and blend until smooth (stop the food processor a few times to scrape down the sides of the bowl). Transfer the dip to a serving dish, and before serving drizzle some olive oil. Serve with fresh bread – for example with a fresh homemade whole wheat bread with seeds. And enjoy!