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Spicy White Bean Dip

Cooking Matters
This creamy white bean dip can be perfectly paired with your favorite crackers or assorted raw veggies. It can also be used as a nice spread for pita sandwiches.
Prep Time 1 hr 15 mins
Cook Time 1 hr
Course Appetizer, Snack
Cuisine American
Servings 6
Calories 100 kcal


  • 2 cloves garlic
  • 1 (15.5-ounce) can cannellini beans
  • 1/3 bunch fresh parsley
  • 1/4 cup water
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • pinch cayenne pepper (optional)


  • Wipe off top of beans. Rinse and drain beans.
  • Peel and chop garlic. Rinse and chop parsley.
  • In a blender or food processor, add beans, garlic, water, oil, salt, pepper and cayenne pepper. Blend until smooth. Top with chopped parsley and serve.


Smart Shopping Tips
  • Cannellini beans are sometimes referred to as white kidney beans. Their smooth texture and taste are similar to navy and Great Northern beans.
  • Beans are available dried or canned. Canned beans will have a long shelf life but will need to be refrigerated or frozen after opened.
  • Refrigerate cooked beans in an airtight container to prevent drying out. Freeze if not used within 3-4 days.
 Cooking & Serving Tips:
  • Use 1/2 teaspoon of garlic granules in place of minced fresh garlic cloves.
  • Serve with whole wheat pita bread, tortilla chips or cut-up fresh veggies.
  • Use white or navy beans instead of cannellini beans.
  • For a chunkier dip or to make without a blender, mash beans, oil and water together with a fork until well blended. Stir in rest of ingredients.  
  • Substitute fresh basil for the parsley, or omit if neither is available.