White Bean Dip

Dips are my downfall during the holidays. If you’re like me and looking for a healthy alternative, try this recipe for White Bean Dip from Registered/Certified Dietitian Nutritionist Erin Burch of Erin Burch Nutrition. We’re enlisting her help for some healthy holiday recipes.

Whether it’s a potluck with friends or a holiday party, this dip is sure to please. Serve it hot or cold, and with a variety of dippers, including fresh vegetables, tortilla chips, or whole wheat crackers. It will be a flavorful and healthy addition your friends and family will love.

Recipe Calories: 186 Fat: 2g Carbohydrates: 35g Sugar: 2g Sodium: 131mg Fiber: 6g Protein: 9g

White Bean Dip

Makes: 16 Servings


  • 1 tablespoon olive oil
  • 4 green onion, white and green parts, finely minced
  • 4 garlic cloves, minced
  • ½ cup sun dried tomatoes, chopped
  • Juice of ½ lemon
  • 2 15-ounced cans white cannellini beans, drained and rinsed
  • 2 tablespoons water
  • 2 teaspoon fresh rosemary, minced (or ½ tsp. dried rosemary)
  • Sea salt and pepper to taste


  1. In a medium skillet, heat olive oil over medium heat. Sauté onions until they begin to soften for about 3-4 minutes.

  2. Add minced garlic and sauté for another 30-60 seconds.

  3. Stir in sun dried tomatoes, lemon juice, white beans, water, rosemary, salt and pepper. Cover skillet and heat for 1-2 minutes.

  4. Transfer to food processor and blend just until smooth.

  5. Once smooth, place on serving dish and garnish with some rosemary and a drizzle of olive oil.

  6. Serve warm or at room temp with fresh vegetables, rice crackers or tortilla chips for dipping.

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