This navy bean dip is rich in protein and fiber. It works perfectly as an appetizer with toasted bread, crackers, and/or fresh vegetables. You can also use it as a sandwich spread or serve over a large fresh salad for a quick and simple lunch.
Today I want to share a recipe for one of my favorite simple bean dips. This is one of my favorites dishes to bring to parties - it's a serious crowd-pleaser! I also love making this recipe ahead of time to have on hand for sandwiches and salads. I make a variation of this or another similar bean dip (like this beet hummus) almost every week because it's so simple and tasty.
You can use almost any type of bean to make a dip or sandwich spread but I went with navy beans for this recipe. They form a super creamy texture that's perfect for pureeing. Cannellini and/or great northern beans could also be substituted.
This recipe is nourishing because:
It contains dietary fiber from navy beans, which improves digestion and enhances our natural detoxification systems.
The navy beans provide a rich source of plant-based protein.
Navy beans also provide B vitamins and essential minerals like iron and magnesium.
It contains healthy fats from extra virgin olive oil.
It's a balanced dip/spread that contains all three macronutrients: protein, fats, and complex carbohydrates/fiber.
I especially love this bean dip during the summer months, when I have plenty of fresh basil on hand. You could also make it with dried basil in the fall/winter months or substitute with seasonal herbs like rosemary and/or thyme.
As a sandwich, I like this spread combined with sliced avocado, sprouts, and sliced heirloom tomato on whole grain bread. Sometimes I add sliced, marinated tempeh if I'm looking for a super high-protein/energy meal.
The process couldn't be simpler. Just combine everything in the food processor and let it go until smooth. Transfer it to a bowl and serve alongside toasted bread, whole grain crackers, or vegetable crudite.
This dip can be prepared ahead of time and stored in an airtight container in the fridge for up to one week. (Add a small amount of extra virgin olive oil as needed.)
- 1 can navy beans drained and rinsed
- 2 cloves garlic pressed/minced
- 1/2 lemon zest and juice
- 1/4 cup fresh basil reserve 1-2 leaves for garnish
- 1 tbsp extra virgin olive oil
- salt and peppper to taste
- 1 tbsp pine nuts optional
- Add all ingredients (except pine nuts and reserved basil) to food processor and pulse until smooth. Transfer to a serving bowl and top with pine nuts. Chiffonade remaining basil (cut into thin ribbons) and garnish on top.
- Serve with toasted bread, crackers, or fresh vegetable like carrots and celery. You can also have this bean dip for a quick and simple lunch - serve as a sandwich spread or with a salad of fresh vegetables.
What are your favorite healthy dishes to bring to parties? Share your ideas in the comments section below!
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