December 22, 2023

White Bean Pesto Dip

Recipes

Ready for a super simple flavourful dip? This bean dip is a hit and has been known to not last long in the fridge. The creaminess of white beans pair beautifully with the delicious herbiness of pesto and crunch from veggie dippers. Our bean dip is so delicious, you can eat it straight from the bowl or slather it on a piece of crusty bread for a satisfying combo.

Nutrition Benefits:

This dip is an excellent source of essential nutrients and provides a well balanced meal or snack.

Cannellini beans are an affordable protein source, packed with iron and high in fibre. Paired with spinach and veggies like peppers, which are high in Vitamin C, helps to promote iron absorption! Additionally, spinach is boasting with Vitamin A to promote wound healing.

We recommend this dish for anyone entertaining as well as folks looking to boost their iron status, increase fiber for bowel regularity and promote wound healing such as our clients in the postpartum phase. For families promoting food skills for their little ones, have your child share in selecting your dipping items and have them describe the taste and texture with each variation.

How to Serve it:

Impress your friends with a vibrant green party dip served on a platter with veggies, pita chips, pretzels, and even apple slices for a savoury sweet combo.

Spread on crostinis with a sprinkle of parmesan cheese and hit them on broil for 2 minutes for a warm gooey pesto bite.

If you’re not a fan of dips, try it on toast topped with an egg for a satisfying breakfast. A glass of orange juice on the side promotes even more iron absorption for anyone who needs a boost!

We hope you enjoy.

White Bean Pesto Dip

littlespud
A creamy nutrient-packed dip that’s delicious no matter what you pair it with! This recipe is super quick and easy. Toss everything into a blender or food processor, and you’re done! Make this for festive get-togethers or as a great on-the-go snack with your favourite veggies and pita.
Prep Time 10 minutes
Total Time 10 minutes
Course Side Dish, Snack

Equipment

  • Food Processor (or a blender)

Ingredients
  

  • 1 can Cannellini (white) beans (398mL can) drained and rinsed
  • 1/4 cup Store-bought pesto overflowing for the best flavour
  • 2 handfuls Spinach chopped
  • 1 tbsp Lemon juice optional
  • 1 tbsp Olive oil More olive oil can be added to thin the consistency of the dip as needed
  • 1-2 cups Things to dip! Sky's the limit. We love carrots, peppers, tomatoes, crackers, pita and pretzels!
  • salt and pepper to taste season as desired

Instructions
 

  • Toss all ingredients into a food processor and pulse until smooth. The lemon adds a nice tangy contrast but can be omitted if you don’t have some on hand. Add more or less pesto depending on your taste preferences. After blending, scrape down the sides and blend again until mostly smooth.
  • Serve with veggies and crackers or bread to dip!

Notes

  • For lemon lovers, consider adding in grated lemon zest for some extra tang (optional)
  • (optional) drizzle some olive oil on top with a garnish of lemon wedges upon serving
  • When using a food processor or blender, aim to minimize the machine going for more than a minute consistently as the heat from the blender can impact the colour of the dip. To maintain bright green colouring, pulsing or short bursts on the blender is ideal. 
Keyword Bean, Dip, Pesto


Disclaimer

Information provided by our dietitians is for general education and is not medical advice.





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