RecipeTuscan Bean Dip

Nutrition Facts
Amount per Serving
  • Calories: 45
  • Protein: 2 g
  • Total Fat: 1 g
    • Saturated Fat: 0 g
    • Unsaturated Fat: 1 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 6 g
  • Dietary Fiber: 2 g
  • Total Sugar: 1 g
    • Natural Sugar: 1 g
    • Added Sugar: 0 g
  • Sodium: 15 mg

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.

  • Prep time
  • Total Time
This recipe makes 1¼ cups
  • • 1 can (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

*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.


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.

Nutrition information provided for 2 tablespoons

Try my Artichoke Salsa.