Vegetables go down easy when you have something delicious to dip them in. A friend once watched in shock as her daughter cleared a plate of crudités with this dish.

This flavorful dip also doubles as a spreadable vegan alternative to cream cheese and butter on a toasted bagel or slice of bread.  Give it a try — it’s loaded with taste and provides lots of protein and fiber.

Try my Artichoke Salsa.

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Tuscan Bean Dip

This flavorful dip also doubles as a spreadable vegan alternative to cream cheese and butter on a toasted bagel or slice of bread.
Yield: 1.25 cups
Prep Time: 10 minutes
Total Time: 10 minutes
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Ingredients
 

  • 15 ounces cannellini or navy beans, drained and rinsed*
  • 2 tablespoons balsamic vinegar
  • 2 teaspoons olive oil
  • 2 tablespoons thinly sliced fresh basil
  • ½ teaspoon chopped fresh sage or rosemary
  • 2 cloves garlic, minced
  • ⅛ teaspoon red pepper
  • Optional salt and black pepper to taste
Ingredient Details to Know
*Rinse beans in a colander under cold running water to remove as much salt as possible. Alternatively you can also look for low-sodium brands.

Instructions
 

  • In a large bowl, mash the beans with the back of a fork or a hand-held potato masher. Stir in vinegar, oil, basil, sage, garlic, and red pepper. Season with optional salt and pepper.
  • Serve immediately with vegetable sticks.
Author: Joy Bauer, MS, RDN, CDN

Nutrition Information per serving

Serving Size: 2tbspsCalories: 45Carbohydrates: 6gProtein: 2gTotal Fat: 1g— Unsaturated Fat: 1g— Saturated Fat: 0gCholesterol: 0mgSodium: 15mgFiber: 2gTotal Sugar: 1g— Natural Sugar: 1g— Added Sugar: 0g
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.
I’m hoping you loved this recipe! If you made it and want to share feedback, I’d be so grateful to hear from you. Please leave a review below or tag @joybauer on Instagram!