Healthy Spinach and Cannellini Bean Dip
Transform your snack-time with this Healthy Spinach and Cannellini Bean Dip, a creamy, nutrient-packed alternative to traditional dips. Made with fresh sautéed spinach, velvety cannellini beans, and a bright hint of lemon juice, this recipe blends Mediterranean-inspired flavors with a wholesome twist. Tahini and olive oil lend a rich, silky texture, while garlic and cumin provide a subtle depth of flavor. Ready in just 15 minutes, this dip is perfect for pairing with crunchy vegetable sticks, whole-grain crackers, or toasted pita. It’s vegan, gluten-free, and packed with plant-based protein and fiber, making it an ideal choice for health-conscious snackers and party appetizers alike.
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Recipe Information
Ingredients
- 4 cups Fresh spinach
- 1 15-ounce can Cannellini beans (rinsed and drained)
- 2 cloves Garlic cloves
- 2 tablespoons Lemon juice
- 3 tablespoons Olive oil
- 2 tablespoons Tahini
- 0.5 teaspoons Ground cumin
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 2 tablespoons Water (if needed)
Instructions
Heat a medium skillet over medium heat. Add 1 tablespoon of olive oil, followed by the fresh spinach. Sauté for 2-3 minutes until wilted. Remove from heat and set aside to cool slightly.
In a food processor, combine the cannellini beans, garlic cloves, lemon juice, tahini, ground cumin, salt, black pepper, and the cooked spinach.
Pulse the ingredients for 30 seconds to combine, then blend until smooth. Scrape down the sides of the food processor as needed.
While blending, drizzle in the remaining 2 tablespoons of olive oil. If the dip is too thick, add water 1 tablespoon at a time until the desired consistency is reached.
Taste and adjust seasoning with additional salt, pepper, or lemon juice if needed.
Transfer the dip to a serving bowl, garnish with a drizzle of olive oil and a sprinkle of ground cumin (optional).
Serve immediately with vegetable sticks, whole-grain crackers, or toasted pita. Store leftovers in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
991 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.2 g | 80% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1765 mg | 77% | |
| Total Carbohydrate | 78.9 g | 29% | |
| Dietary Fiber | 26.3 g | 94% | |
| Total Sugars | 2.4 g | ||
| Protein | 32.9 g | 66% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2649 mg | 204% | |
| Iron | 10727.6 mg | 59598% | |
| Potassium | 1510 mg | 32% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
