5.0 from 3 votes
Spicy White Bean Dip
This quick and easy Spicy White Bean Dip is packed with bold flavors, perfect for game day or any gathering. Ready in just 15 minutes!
Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 8 servings
Calories: 116 kcal
Course:
Appetizer
Cuisine:
American
Ingredients
- 3 tablespoons olive oil
- 1 small onion roughly chopped
- 3 garlic cloves roughly chopped
- 15 ounces canned white beans drained and rinsed
- 3 tablespoons lemon juice
- 1 ½ teaspoons finely chopped fresh rosemary
- ½ teaspoon sea salt
- ¼ teaspoon cayenne pepper
- ¼ teaspoon red pepper flakes
- extra virgin olive oil
Instructions
- Heat the oil in a large skillet over medium-high heat. Add the onion and reduce heat to medium. Sauté onion until tender being careful not to let the onion brown. Add the garlic and cook for another one to two minutes. Remove skillet from heat.
- Add all the remaining ingredients to the skillet.
- Either transfer the mixture to a blender or use a stick blender to process until smooth.
- Keep in refrigerator until ready to serve.
- To serve, transfer to bowl and garnish with a small amount of extra virgin olive oil. Serve with pita triangles, pita chips or crackers.
Cup of Yum
Notes
- The dip can thicken while sitting in the fridge. If that happens, give it a stir and add a little olive oil or a splash of water to restore the texture.
- Store in an airtight container in the refrigerator for up to three days. Freezing isn’t recommended.
Nutrition Information
Serving
0.25cup
Calories
116kcal
(6%)
Carbohydrates
13g
(4%)
Protein
4g
(8%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Sodium
150mg
(6%)
Potassium
274mg
(8%)
Fiber
3g
(12%)
Sugar
1g
(2%)
Vitamin A
46IU
(1%)
Vitamin C
4mg
(4%)
Calcium
45mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 116
% Daily Value*
| Serving | 0.25cup | |
| Calories | 116kcal | 6% |
| Carbohydrates | 13g | 4% |
| Protein | 4g | 8% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 150mg | 6% |
| Potassium | 274mg | 6% |
| Fiber | 3g | 12% |
| Sugar | 1g | 2% |
| Vitamin A | 46IU | 1% |
| Vitamin C | 4mg | 4% |
| Calcium | 45mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.