this White Bean Avocado Dip The recipe is a sandwich spread or a delicious vegetable dip! Make this White Bean Avocado Dip in 10 minutes with just a few ingredients!
White Beans and Avocado Make this delicious White Bean Avocado Dip recipe! I love dips, and the creamier, the better! Spread this delightful dip on a sandwich, serve it with vegetables or lavash crackers, or add it to a baked potato instead of vegan sour cream. No matter how you choose to serve this white bean and avocado dip, you’ll love the skinny dipping!
Jump:
Without a doubt, this vegan dip recipe is a powerhouse of flavor and nutrition.
Cannellini beans Amazingly nutritious. They are fat free and a great source of fiber, folate, iron and magnesium. A ¼ cup serving contains 11 grams of protein! Healthy foods like dried cannellini beans can help control blood sugar levels; Talk to your doctor.
For a good reason, avocado has taken a place as one of the world’s healthiest superfoods Besides being delicious and easy to enjoy, avocados also contain a hearty dose of essential nutrients like fiber, good fats, potassium and vitamin K.
White Bean Avocado Dip Ingredients
- Cannellini Beans: Cannellini beans are a popular white bean native to southern Italy. They are large and oval in size, with a nutty flavor and a creamy texture. Cannellini beans are also called white kidney beans
- Avocado: Choose a medium-sized, ripe avocado.
- Lemon juice: I like to use fresh lemon juice if possible.
- Kalamata Olives: Kalamata olives A large, dark brown olive with a smooth, fleshy texture, named after the town of Kalamata in the southern Peloponnese, Greece.
- Red Onion: Red onion is sweet but sharp and tangy.
- Garlic Powder: Garlic powder gives the sandwich depth of flavor.
- Italian Spices: An aromatic blend of oregano, basil, thyme, rosemary and marjoram brings Italian flavor to many dishes.
- Tahini: Tahini gives the sandwich a light nutty flavor.
Substitute white bean avocado dip ingredients
- Any white bean works well, such as great northern beans or butter beans, also called lima beans.
- Silken tofu can be used instead of avocado (½ cup).
- If fresh juice is not available, use bottled lemon juice.
- Substitute chopped green olives or black olives for Kalamata olives.
- Substitute red onion for white or yellow onion in this recipe.
- Add 1 clove of garlic instead of garlic powder.
- Greek spice blends are similar to Italian spices.
- Instead of using tahini, add 1 tablespoon of vegan, unsweetened, unflavored plant-based yogurt.
How to Make White Bean Avocado Dip
- Add drained and rinsed white beans to a small or large food processor fitted with a large blade. I used a mini Cuisinart food processor, but a large food processor works just as well. Or, if you don’t have a food processor, use a fork or potato masher to mash the ingredients.
- Now, add the avocado flesh, discarding the skin and avocado pit.
- Add tahini, Italian seasoning, lemon juice and garlic powder.
- Pulse the ingredients to combine the ingredients. You don’t want to over mix the ingredients. The texture should be thick and chunky, not smooth like hummus.
- Transfer the white bean/avocado mixture to a bowl.
- Then stir the red onion and kalam with olives.
Once blended, cover and refrigerate the white bean avocado dip until ready to serve.
Serving advice
- Use white bean avocado dip as a sandwich spread like this white bean avocado sandwich.
- Try this dip as an appetizer with cherry tomato filling.
- Serve inside small lettuce leaves.
- Place lavash crackers, vegetables, fruit and nuts in the center of a charcuterie board.
- Make lettuce sandwich wraps using collard greens or romaine lettuce leaves.
- For vegetable crudités, use this white bean avocado dip as a show stopper.
Recipe FAQs
Avocados are rich in nutrients and are especially rich in fiber, B6, vitamins C, E, potassium, folate and copper.
Avocados are rich in B vitamins, which have been shown to be beneficial for brain health.
Although they are often prepared and eaten as a vegetable, avocados are biologically a fruit.
advice
- Choose a ripe avocado for White Bean Avocado Dip for best results.
- Avocados can change color as they move into the medium-ripe stage, but color is a great place to start. The darker the color, the more ripe the fruit. Ripe avocados are usually bright green. So unless you plan to use them for a few days, avoid them at the store and look for the ones that have turned purple.
- Until they are fully ripe, avocados should be stored at room temperature. Keeping an unripe avocado in the refrigerator will slow down the ripening process. Still, the same idea applies to ripe avocados: refrigerate them to extend their prime ripening.
- Take hard and green avocados Five to seven days to ripen, while hardy, dark-green options can take anywhere from one to three days. If your avocados are already ripe but not ready to eat, store them in the refrigerator for up to two days to slow the ripening process.
- Do not over pulse or over mash the ingredients. The texture should be creamy but contain chunks.
- The dip will last 3-4 days in the fridge. As it contains lemon juice, it prolongs the color; However, it will turn brown after 3-4 days.
Try this superfood white bean and avocado dip recipe. Use it as a sandwich spread or dip away!
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📖 Recipe
White Bean Avocado Dip
this White Bean Avocado Dip The recipe is a sandwich spread or a delicious vegetable dip! Make this White Bean Avocado Dip in 10 minutes with just a few ingredients!
instructions
Add the rinsed and drained beans to a food processor with a large blade, or mash the beans with a fork.
Add the avocado flesh, tahini, lemon juice, garlic powder, and Italian seasoning.
Pulse until ingredients are combined; The texture should be thick and chunky. Do not over pulse.
Transfer the white bean and avocado mixture to a bowl.
Add minced red onion and Kalamata olives.
Cover and refrigerate until ready to serve.
Comment
- Choose a ripe avocado for White Bean Avocado Dip for best results.
- Avocados can change color as they move into the medium-ripe stage, but color is a great place to start. The darker the color, the more ripe the fruit. Ripe avocados are usually bright green. So unless you plan to use them for a few days, avoid them at the store and look for the ones that have turned purple.
- Until they are fully ripe, avocados should be stored at room temperature. Keeping an unripe avocado in the refrigerator will slow down the ripening process. Still, the same idea applies to ripe avocados: refrigerate them to extend their prime ripening.
- Take hard and green avocados Five to seven days to ripen, while hardy, dark-green options can take anywhere from one to three days. If your avocados are already ripe but not ready to eat, store them in the refrigerator for up to two days to slow the ripening process.
- Do not over pulse or over mash the ingredients. The texture should be creamy but contain chunks.
- The dip will last 3-4 days in the fridge. As it contains lemon juice, it prolongs the color; However, it will turn brown after 3-4 days.
nutrition
Calories: 59kcalCarbohydrates: 4gProtein: 1gFat: 2gPolyunsaturated Fats: 2gSodium: 34mgPotassium: 151mgFiber: 2gSugar: 0.3gVitamin A: 54IUVitamin C: 3mgCalcium: 16mgIron: 0.5mg
Oh! My name is Kathy, I am a retired high school English teacher and vegan enthusiast and blogger. My entire blog is completely plant-based vegetarian. I truly believe that what we eat and how we live determines our health and the preservation of our planet! 🙂
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