Recipe: White Bean Dip | 10 Minutes to Healthy Yum

Here is a variation on traditional humus which is usually made with garbanzo beans also known as chickpeas. Try making humus with white beans such as Canellini beans or Great Northern Beans. This tasty easy to make  bean dip flavored with herbs and spices is a quick and easy vegetarian gluten free super healthy snack filled with protein and fiber from the beans and healthy fats and antioxidants from olive oil along with super antioxidants and cancer fighting heart healthy plant chemicals from parsley and cumin and garlic. Garlic is a great source of fiber that enhances the growth of healthy friendly bacteria in your intestines while at the same time discouraging the presence of unfriendly organisms? Healthy friendly bacteria in the intestines is actually an essential part of your immunity and is necessary for normal inflammation control and normal detoxification. Garlic is good for your gut and your health!! Parsley as well as celery are rich in a plant chemical called apigenin which has been studied in association with promoting and maintaining healthy breasts. Always eat that sprig of parsley on your plate! Beans are the primary source of protein in a vegetarian diet and this is a great way to have a healthy nutritious protein rich high fiber dip. Try cutting up some carrots, celery, cucumber, green and red bell peppers, zucchini or jicama into sticks for dipping. Try broccoli and cauliflower florets. Bean dips and spreads taste great on crackers as well!  I suggest gluten free crackers made from flax seeds and herbs. When you are asked to bring a dish to a party, bring something healthy!! Humus and crudites vegetables is the perfect hors d’oeuvre or appetizer. The meaning of hors d’oevre  in French is “apart from the main course”. Think appetizer, a small plate,  a finger food that can be eaten with the hands.  Humus makes a great afternoon snack for kids, big and little!


  • 1/2 cup extra virgin organic olive oil
  • 1 -2 fresh garlic cloves, peeled and minced
  • 2 cans white beans (Canellini, Great Northern White), drained
  • 1 teaspoon ground cumin
  • 2 tablespoons chopped parsley or cilantro
  • 1 teaspoons sea salt or himalayan or celtic salt to taste
  • 1 teaspoon ground pepper (preferably white or pink peppercorns)
  • 1/8 teaspoon cayenne or chipotle pepper
  • 1/4 cup fresh squeezed lemon juice


  • Place all of the ingredients into a food processor or blender until smoothe.
  • Add a little extra oil or lemon juice if its too thick.
  • Store in a glass container in the refrigerator. Can be made ahead and will keep for several days.


  • Toast sliced garlic in a little olive oil before blending
  • Add sun dried tomatoes, fresh sage or basil leaves, fresh green onions or chives

Makes approximately  six  half cup servings