This curry white bean dip is creamy, savory, zesty, and so flavorful! It’s ready in minutes and is a delicious snack or appetizer that everyone can feel good about eating.
Who Doesn’t Love A Good Dip?!
It’s not a party without dip. Let’s face it, dips help make even boring carrot and celery sticks more appealing. Unfortunately, a lot of dips are considered unhealthy because they’re made with ingredients like mayonnaise, cheese, and sour cream, which are high in calories, saturated fat, and sodium.
Choosing Healthier Dips
I love choosing healthier dips made from a base of Greek yogurt, vegetables, or legumes. A common example is spinach and artichoke dip with Greek yogurt substituted in for the traditional cream cheese/ mayonnaise base. Healthier dips such as this are a great way to boost nutrition while simultaneously cutting unhealthy fats and calories.
Today I’m sharing one of my favorite bean-based dips: my curry white bean dip. It’s made with wholesome, tasty ingredients, and you’ll want to use it on everything! It’s smooth from pureed velvety beans, bright and citrusy from lemon zest and juice, and perfectly spiced from the garlic, curry powder, and turmeric. Fresh cilantro brightens up the dip even further.
Here Are Some Of My Favorite Dips/Condiments:
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What Kind Of White Beans Should I Use?
White beans are generally easy to find in the bean aisle of your local grocery store. There are three beans that I consider falling under the white bean category- cannellini, northern, and navy beans. They vary in size but have a similar nutrition profile and can be used interchangeably in this bean dip recipe. Just be sure to look for no added salt or low sodium versions and rinse well. You can also purchase dried beans and prepare them yourself with no added salt.
Nutrition
Thanks to the beans, this dip is nutrient dense. Beans are high in fiber and protein, which will keep you feeling full and satisfied so you’re less likely to overeat. Beans are also full of micronutrients such as folate, magnesium, iron, phosphorus, zinc, and potassium.
Making your own homemade dips allow you to control the ingredients. There’s no need for additives or preservatives and you can control the sodium and fat content. This control allows you to feel good about serving the dip to your entire family.
Be Mindful
At the end of the day, when it comes to dips, portion control is the most important thing. Just because you’re using healthier ingredients doesn’t mean you have free reign to eat as much as you want. Calories are calories, and this bean dip is nutrient and calorie dense from the beans and olive oil. As always, stay mindful of portion size.
This also doesn’t take into account the additional calories from what you choose to dip with, like chips or bread. You can have the pita bread or crackers just be sure to portion out a serving size so you don’t overdo it. Better yet, pair this bean dip with vegetables for a healthy and balanced snack.
How To Serve This Dip
This white bean dip is extremely versatile and can not only be used as a dip, but also as a condiment. Here are some of my suggestions for serving:
- Serve with your favorite raw vegetables, whole grain crackers, or pita bread as a dip
- Spread onto a slice of toast for a healthy snack
- Slather it on sandwiches for a flavorful healthy condiment
- Dollop it onto salads or veggie-grain bowls for additional flavor and nutrients
- Roast vegetables like cauliflower, zucchini, broccoli, and more and serve the dip with it and some rice for a complete meal
This curry white bean dip is perfect to throw together quickly for a last-minute dinner party or quick snack. It’s an undeniably tasty dip packed with nutrients and will be a real crowd pleaser!
Curry White Bean Dip
Ingredients
- 1-15 oz can low sodium cannellini beans rinsed and drained
- 2 Tablespoons extra virgin olive oil
- 2 Tablespoons +1 teaspoon lemon juice freshly squeezed
- ½ teaspoon lemon zest
- ¼ cup low sodium vegetable broth
- ¼ cup fresh cilantro lightly packed
- ½ clove garlic
- ½ -¾ teaspoon curry powder
- ⅛ teaspoon turmeric
- Ground black pepper to taste
Instructions
- Place all the ingredients into a high-speed blender, or food processor. Blend until smooth, scraping down the sides as needed.
- Taste and adjust seasoning to your liking. Chill in the refrigerator for 30 minutes before serving.
Nutrition Facts
What’s your favorite go-to appetizer or snack? Share in the comments below. I love to try out your recommendations, and maybe other readers will love your ideas, too! Also, be sure to stay in touch and follow me on Facebook, Instagram and Pinterest
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