GF Recipes

Two Dips for Bean Day!

10 Comments 06 January 2011

Two Dips for Bean Day!

Happy Bean Day!  Did you know that January 6th is Bean Day?  (Did you even know that there was a Bean Day?  Neither did I!) But strangely, I’ve been playing around with beans for the past 5 days, and through an upcoming blogging event, I learned that I was honoring the bean just days before it’s big holiday. (Okay, I know it’s not a real holiday, but let’s allow the bean to shine for one day.)

I’ve been working on taking dairy out of our diet.  I love almond milk and coconut milk, so the transition from milk smoothies to nut milk smoothies has been easy.  But the hardest thing for me has been finding snacks with enough protein.  I’ve been quite attached to my mid-morning cup of yogurt and berries as well as my afternoon cheese stick.  But I decided to loosen my grip on my tried and true snacks and turn to the bean.  We all know that the bean is one of the protein staples of a vegetarian’s diet.  A cup of kidney beans provides 15.3 grams of protein, which is 30.7% of the daily value for protein.

Coincidentally, Lauren from Celiac Teen announced that she was hosting Go Ahead Honey It’s Gluten Free this month.  The theme for January is “Follow the Calendar” celebrating the food holidays for this month.  Here’s a list if you’re curious about the holidays that you’re missing out on!  (I’m really looking forward to January 27th, Chocolate Cake Day.  Mmmm.)

So I’ve been playing around with bean dips.  It took me took me a few tries to find the right consistency and combinations that the Husband and I both liked.  But I finally have not one, but two winning white bean dips!  I’m loving these tasty dips on carrots and cucumber slices as my mid-afternoon snack.

I’m loving the health benefits too.  Cannellini beans, or white beans, aren’t just high in protein.  They’re low-fat and high in fiber, magnesium, iron, and folate. They’re also loaded with thiamine which is important for high mental performance, and I can definitely use a little boost in that area!

They are also high in fiber, which helps to cut cholesterol. The fiber of the beans binds to fat to help flush it from the body. Goodbye fat, hello goodness!  It also stabilizes blood sugar preventing those late afternoon crashes that send us to the couch instead of to the gym.

These dips are certainly making great healthy snacks during this month of getting back to clean foods, but they’re tasty enough to bring to a party.  I’m thinking Super Bowl!  The key to the flavorful dips is to use fresh herbs, not dried.

Lemony Rosemary White Bean Dip
by Heather


2 cans of cannellini beans, drained and rinsed
1 T freshly squeezed lemon juice
1 tsp lemon zest
1 1/2 T olive oil
2 cloves of garlic, minced
1 T chopped fresh rosemary
1/2 tsp sea salt
fresh ground pepper to taste
*optional dash of cayanne pepper


1.  Drain 2 cans of cannellini beans and rinse them well.

2.  Place the beans in food processor with all of the other ingredients.  Pulse until creamy, but leave some chunks.

3.  Taste and add more sea salt, pepper, or cayanne pepper if needed.

Herby White Bean Dip
by Heather
2 cans of cannellini beans, drained and rinsed
1 T freshly squeezed lemon juice
1/2 tsp lemon zest
1 1/2 T olive oil
2 cloves of garlic, minced
1/3 c fresh parsley leaves
1 small shallot. sliced thinly
1 sprig of thyme leaves
1 T balsamic vinegar, plus a little more to drizzle on top
1/2 tsp sea salt


1.  Drain 2 cans of cannellini beans and rinse them well.

2.  Place garlic, parsley, thyme, and shallot slices in the food processor and pulse until finely chopped.

3.  Add beans and all other ingredients.  Pulse until creamy, but leave some chunks.

4.  Scoop into a serving dish and drizzle with extra balsamic vinegar.

How are you going to celebrate Bean Day?

Your Comments

10 Comments so far

  1. Betsy says:

    Yum and Yum! I can’t wait to make those!

  2. KarenP says:

    Mmm. I’m trying to be more intentional about snacking–planning for it rather than just raiding the fridge/pantry/etc. when I’ve got the nibbles. This looks like a great plan!

  3. Paul says:

    Bean day!? Now I want to celebrate … so many choices though, guess I’ll have to chose a fava-rite … sorry, had to do it.

  4. Thomas says:

    Those look really good – can’t wait to try them!!!

    Chocolate cake day sounds good too…

  5. Alis says:

    Thanks, it was interesting and useful. :)


  1. Go Ahead Honey, It’s Gluten-Free Round-Up — Celiac Teen - 31. Jan, 2011

    […] Bean Day as well, Heather from Gluten-Free Cat made not one but two Bean Dips! An Herby White Bean Dip, as well as the Lemon Rosemary White Bean Dip pictured above. Packed with […]

  2. Herby White Bean Dip | Momrecipes - 07. May, 2016

    […] Source : glutenfreecat […]

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A Curious Girl in the Gluten-Free World

I'm a curious girl, wife, teacher, fitness fanatic, gluten-free foodie, high-raw vegan, and Mama Cat living in NYC. I've made the transition from baking and cooking gluten-free to creating raw vegan recipes that are naturally gluten free. My gluten intolerance opened up my diet to a whole new world of nutritious plant-based foods. While I'm not 100% vegan, it's my favorite way to eat, and making and sharing raw foods makes me giddy. Living in the City has its joys and challenges, and I enjoy sharing my experiences with you.

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