Recipe: White Bean Dip

Looking for a healthy dip?

This recipe is a delicious place to start – not only is it tasty, but it’s packed with protein and fiber, which can help fill you up and keep you feeling satisfied. 

Serve this with sliced veggies (peppers, carrots, celery, broccoli, etc.) and/or pita chips. 

This recipe is super adaptable. Experiment with herbs you have on-hand – basil, Italian, or even fresh parsley would be great choices! 

You can even spice it up with a dash of sriracha if you want.

TIP: Make this at least an hour before serving. The longer it sits, the more the flavors have a chance to develop.

Makes 6 - 8 appetizer servings.

Ingredients:

• ½ cup (115 g) organic cottage cheese

• 1 Tbsp apple cider vinegar or lemon juice 

• ½ tsp dried thyme or rosemary

• 1 garlic clove, peeled

• ¼ tsp each salt and pepper

• 15.5 oz (425 g) can cannellini beans, rinsed and drained

• 1-2 tsp extra virgin olive oil 

• Pinch smoked paprika

Directions:

1. In a food processor, combine the cottage cheese, vinegar, herbs, garlic, salt, pepper, and beans. Puree until the mixture is smooth. You might have to scrape down the sides of the processor bowl.

2. Remove from the food processor and place in a covered container in the refrigerator to chill for at least an hour.

3.  Just before serving, place in a serving dish. Drizzle with olive oil and a pinch of paprika. Taste for seasoning. Serve with pita chips and sliced veggies.

Tip: you also can use this as a spread for wraps and sandwiches. Yum!

Recipe by: Saara Haapanen

Photo Credit: Canva by AmalliaEka from Getty Images

Recipe: Spinach and White Bean Soup

This recipe takes just 20 minutes from start to finish but tastes like it’s been simmering all day. You can sub kale, escarole or your favorite “green” for the spinach in this tasty soup!

Serves 6

Ingredients:

• 2 tbsp avocado or olive oil

• 1 small onion, chopped

• 2 garlic cloves, chopped

• 1 pound spinach, washed and chopped

• 4 cups low-salt chicken broth or bone broth

• 1 (15 oz.) can white beans, drained & rinsed

• Sea salt

• Freshly ground black pepper

• (optional: crumbled goat cheese)

Directions:

1. In a large pot over medium heat, heat 2 tbsp of the oil. Add the onion and saute until translucent, about 5 minutes.

2. Add garlic and saute for about 15-30 seconds before stirring in the chopped spinach. Saute until wilted, about 2 minutes. Add the broth and beans and cover to simmer about 5 minutes, until the beans are heated.

3. Ladle into soup bowls and add optional 2 tbsp of crumbled goat cheese.

Recipe by: Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images