Garlic White Bean Dip

Garlic White Bean Dip
Photography by Jason Little l Food Styling by Johanna Brannan Lowe
With the holidays upon us, Food & Nutrition’s recipe developers cooked up a beautiful spread of secretly nutritious snacks, sweets and mocktails that are sure to entertain guests! Find our other “Festive Fete” recipes here.

Servings: 4
Serving size: ¼ cup
Prep time: 10 minutes
Cooking time: 2 minutes


  • 1 tablespoon (15 milliliters) olive oil
  • 3 minced garlic cloves
  • 1 15-ounce can drained and rinsed low-sodium cannellini beans
  • 1 tablespoon (15 milliliters) lemon juice
  • ¼ teaspoon black pepper
  • ⅛ teaspoon sea salt


  1. In a nonstick skillet, heat olive oil over medium heat for 1 minute. Add garlic and sauté for 1 minute.
  2. Turn off heat and transfer garlic and oil to a food processor. Add beans, lemon juice, pepper and salt and puree on high for 1 to 2 minutes until smooth, scraping down the sides of the bowl with a rubber spatula as needed.

Nutrition per serving: CALORIES 83; TOTAL FAT 4g; SAT. FAT 1g; CHOL. 0mg; SODIUM 106mg; CARB. 9g; FIBER 2g; SUGARS 1g; PROTEIN 3g; POTASSIUM 129mg; PHOSPHORUS 50mg

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Deborah Murphy
Deborah Murphy, MS, RD, practices clinical dietetics in Chicago. She shares practical nutrition tips and healthy recipes on her personal blog, Dietitian Debbie Dishes. In her free time, you’ll likely find her either shopping the farmers market or in the kitchen, camera and spatula in hand. Connect with Deborah on Twitter and Instagram.

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