White kidney beans, also known as cannellini beans are a good source of protein, which is crucial for muscle growth and health and also helps keep you full and satiated for longer. Cannellini beans are also a good source of fiber, antioxidants, vitamin K and the minerals iron, phosphorous, copper, calcium, potassium, molybdenum, and manganese, making them a good vegan alternative to meat and dairy.
This white bean and roasted red pepper dip is a healthy portable snack that can be enjoyed after a workout even when you’re on the go. And if you can find good quality organic jarred roasted red peppers and cooked cannellini beans at your local grocery store, it takes less than 5 minutes to make! Pack with fresh veggies, rice crackers or tortilla chips to dip.
White Bean and Roasted Red Pepper Dip Recipe
Prep Time: 5 min | Cook Time: 0 min | Yields: 1 1/2 cups
+ 2 cups cooked cannellini beans (learn here how to soak and cook beans and legumes)
+ 5 small roasted red peppers, roughly chopped
+ 2 garlic cloves, peeled
+ 3 tbsp olive oil
+ 1 tbsp apple cider vinegar
+ 1/4 cup basil leaves, roughly chopped
+ 1/4 tsp dried oregano
+ 1/2 tsp sea salt
To roast the red peppers: Preheat oven to 400ºF (200ºC). Brush a baking sheet with olive oil and lay peppers on their sides. Roast peppers for 20 minutes, then give them a half turn and roast for another 20 minutes. Carefully place roasted peppers on a bowl, cover with a plate and let steam for about 15 minutes. Remove stems, seeds, and skin under running water and cut into strips. Use immediately or store the pepper strips in the fridge for 1 to 2 weeks inside sterilized glass jars and covered with olive oil. To freeze, layer the roasted pepper strips between sheets of wax paper in a plastic or glass container.
To make the bean dip: Combine all the ingredients in a blender or food processor and process until smooth. Enjoy!
| calories | carbs | fat | protein |
|---|---|---|---|
| 40 | 4.8 g | 1.8 g | 1.6 g |
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