0 from 9 votes
Buffalo White Bean Dip Recipe
White bean dip with hot spicy buffalo flavors. This dip is sure to be a hit at your party or gathering.
Cook Time
mins
Total Time
15 mins
Servings: 2 Ramekins
Calories: 244 kcal
Course:
Appetizer
Cuisine:
American
Ingredients
- 1 Can White beans I use Cannellini Beans, *see Notes
- 1 Tablespoon olive oil extra virgin
- ¼ Teaspoon salt
- pinch Black Pepper Ground
- ½ Cup water
- ½ Teaspoon garlic powder
- ½ Teaspoon onion powder
- 2 Tablespoon hot sauce like Frank's or Louisiana hot sauce
- 2 Tablespoon lime juice
- Cilantro fresh, to garnish
- Cayenne Pepper to garnish (optional)
Instructions
- Heat up a skillet with olive oil.
- Stir strained canned white beans to the pan.
- Season with salt, black pepper, onion, and garlic powder. Moreover, add hot sauce and water.
- Mix everything and cook covered over a medium heat setting for about 10 minutes.
- Uncover, reduce the heat setting and with a wooden spatula break and mash the soft beans to the desired consistency. You can mash them to a smoother or a chunkier consistency.
- Take from the heat and mix in lime juice.
- Place hot dip into a serving bowl and garnish with freshly chopped cilantro and cayenne pepper powder. Enjoy with preferred dippers (see post for dipper ideas).
Cup of Yum
Notes
- Pick which white beans you want to use. You can choose between cannellini beans, lima beans, great northern or navy beans.
- The beans can be canned beans or dried beans. Canned beans are convenient and easier to deal with, they don't need to be cooked. Dried beans are healthier because they are not canned in a substance. But dried beans need to be soaked overnight and cooked soft, which takes time.
- 1 can beans = 400 grams full or 240 grams strained, just the beans.
Nutrition Information
Calories
244kcal
(12%)
Carbohydrates
34g
(11%)
Protein
12g
(24%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
762mg
(32%)
Potassium
733mg
(21%)
Fiber
8g
(32%)
Sugar
1g
(2%)
Vitamin A
8IU
(0%)
Vitamin C
5mg
(6%)
Calcium
119mg
(12%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 2Ramekins
Amount Per Serving
Calories 244
% Daily Value*
| Calories | 244kcal | 12% |
| Carbohydrates | 34g | 11% |
| Protein | 12g | 24% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 762mg | 32% |
| Potassium | 733mg | 16% |
| Fiber | 8g | 32% |
| Sugar | 1g | 2% |
| Vitamin A | 8IU | 0% |
| Vitamin C | 5mg | 6% |
| Calcium | 119mg | 12% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.