Lima Bean Dip
Creamy, vibrant, and packed with plant-based goodness, this Lima Bean Dip is a delightful twist on classic dips like hummus. Featuring tender cooked lima beans blended with nutty tahini, zesty lemon juice, and a hint of ground cumin, this dip offers a rich, velvety texture and bright, earthy flavors. The addition of garlic and olive oil enhances its savory depth, while optional fresh parsley or cilantro introduces a burst of color and freshness. Ready in just 20 minutes, this nutritious appetizer is perfect for serving with pita bread, crackers, or crunchy veggie sticks. Whether you're hosting a gathering or looking for a healthy snack, this lima bean dip is a flavorful, fuss-free option that's sure to impress!
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Recipe Information
Ingredients
- 2 cups frozen lima beans
- 2 pieces garlic cloves
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 tablespoons tahini
- 1 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons water
- 1 tablespoon fresh parsley or cilantro (optional, for garnish)
Instructions
Place the frozen lima beans in a medium saucepan and cover them with water. Bring to a boil over medium-high heat.
Cook the lima beans for 8-10 minutes or until tender. Drain and let them cool slightly.
In a food processor, combine cooked lima beans, garlic cloves, olive oil, lemon juice, tahini, ground cumin, salt, black pepper, and water.
Blend the mixture until smooth and creamy. Scrape down the sides of the food processor as needed to ensure an even texture.
Taste the dip and adjust the seasoning by adding more salt, pepper, or lemon juice if desired.
Transfer the dip to a serving bowl and garnish with a drizzle of olive oil and chopped parsley or cilantro, if using.
Serve the dip with fresh vegetable sticks, pita bread, crackers, or your favorite dippers. Enjoy!
Nutrition Facts
Calories |
173 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.1 g | 13% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 171 mg | 7% | |
| Total Carbohydrate | 14.9 g | 5% | |
| Dietary Fiber | 5.3 g | 19% | |
| Total Sugars | 1.2 g | ||
| Protein | 6.4 g | 13% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 414 mg | 32% | |
| Iron | 1787.5 mg | 9930% | |
| Potassium | 348 mg | 7% | |
*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.
