As a busy parent, finding healthy snacks for my family is a must. That’s why I’m thrilled to share this creamy cannellini bean and herb spread recipe. It’s a Mediterranean dip that’s full of protein and fiber. Plus, it’s super easy to make and can be used in many ways.
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Benefits of This Mediterranean Bean Spread
Making a tasty bean dip or healthy snack with plant-based recipes has many benefits. The creamy Cannellini bean spread in this article is a great example. It offers impressive nutritional advantages.
High Protein Content
This Mediterranean-inspired bean spread is a protein powerhouse. It has 6 grams of protein per serving. This is more than traditional hummus, making it a top choice for a protein-rich dip or spread.
Rich in Dietary Fiber
The Cannellini bean spread is also high in dietary fiber. Each serving has 7 grams of fiber, beating the fiber of many other bean dips and healthy snacks. This fiber helps with digestion and keeps you feeling full.
Budget-Friendly Option
Making this Cannellini bean spread at home is not only tasty but also saves money. Using dried beans instead of canned ones makes it a plant-based recipe that’s both healthy and affordable. It’s a great choice for many families.
“The Mediterranean diet has been recognized as the easiest to follow among the diets reviewed by U.S. News & World Report, with a focus on vegetables, fruits, legumes, seafood, olive oil, and grains.”
Essential Ingredients for Perfect Bean Spread
Making a tasty white bean spread or olive oil dip starts with choosing the right ingredients. The base is the cannellini bean, also known as white navy beans. These beans are packed with protein and set the stage for the mix of herbs and citrus.
You’ll also need these key ingredients:
- Extra virgin olive oil – This Mediterranean oil adds a smooth, fruity taste and helps make the spread creamy.
- Fresh lemon juice and zest – Lemon’s bright, tangy flavors brighten the spread and balance its creaminess.
- Garlic – Whether minced or roasted, garlic adds a savory depth to the bean dip.
- Salt and black pepper – These simple seasonings enhance the taste and balance the flavors.
- Fresh basil – This herb adds a fresh, herbal aroma to the spread.
For the optional herb oil, think about using chives or dill, mint, and more basil. This flavorful oil can be drizzled over the spread for a stunning look. You might need to adjust the consistency with chicken broth or water to get the right creaminess.
With these ingredients, you’re ready to make a delicious white bean spread or olive oil dip. It will please your taste buds and impress your guests. Remember, the secret to perfection is using high-quality and fresh ingredients.
Creamy Cannellini Bean and Herb Spread: Step-by-Step Guide
Making herb-infused spreads and mediterranean dips is simpler than you think. Follow this guide to make a tasty Creamy Cannellini Bean and Herb Spread. It will surely please your taste buds.
Preparing the Herb Oil
Begin by making the fragrant herb oil. Mix 2 tablespoons of extra virgin olive oil, 1 tablespoon of fresh lemon juice, and your favorite herbs like rosemary, oregano, and thyme in a small bowl. Stir well and set it aside while you prepare the bean base.
Blending the Bean Base
In a medium saucepan, sauté 1-2 cloves of minced garlic in 1 tablespoon of olive oil over medium heat until fragrant, about 1 minute. Drain and rinse two 15.5-ounce cans of Cannellini beans, then add them to the pan. Season with 1/2 teaspoon of Italian seasoning, 1/2 teaspoon of kosher salt, and 1/4 teaspoon of black pepper.
Move the seasoned bean mixture to a food processor or high-powered blender. Blend until smooth and creamy, about 1-2 minutes. If it’s too thick, add 1-2 tablespoons of water to get the right consistency.
Achieving the Perfect Consistency
After blending the bean base, slowly add the herb oil while blending. This will mix in the herb flavors. Keep blending until the oil is fully mixed in and the spread is silky smooth.
Taste the spread and adjust the seasoning if needed. Add more salt, pepper, or lemon juice to your liking. The result should be a rich, creamy mediterranean dip with a lovely herb aroma.
Your Creamy Cannellini Bean and Herb Spread is now ready to enjoy! See the serving suggestions and pairings in the next section to enhance your meal.
Herb and Seasoning Combinations
Creating tasty herb-infused spreads is a fun adventure. Try different fresh herbs to make your mediterranean cuisine dips pop. Fresh basil is the most aromatic, but dried herbs like oregano and thyme work well too.
To add depth, mix in roasted garlic or sun-dried tomatoes with your Creamy Cannellini Bean and Herb Spread. These ingredients add sweetness that pairs well with the beans. Season with salt, black pepper, and lemon for the best taste.
- Chives
- Dill
- Mint
- Basil
Try out these herb mixes to make your own herb-infused spreads. This recipe lets you explore many flavors. So, feel free to be creative in the kitchen.
“The key to a truly exceptional Creamy Cannellini Bean and Herb Spread is the careful selection and harmonious blending of fresh herbs.”
Serving Suggestions and Pairings
The creamy and flavorful Cannellini Bean and Herb Spread is a versatile vegetarian appetizer. It pairs beautifully with many accompaniments. Serve it with garlicky crostini or artisanal crackers for a classic look. For a healthier option, offer fresh, crisp vegetables like carrot sticks, celery, and bell pepper slices for dipping.
Crostini and Bread Options
- Toasted baguette slices
- Whole-grain crackers
- Pita chips
- Crusty sourdough bread
Vegetable Dipping Ideas
- Baby carrots
- Cucumber slices
- Radish rounds
- Endive leaves
- Cherry tomatoes
Creative Spread Applications
Beyond just a dip, this versatile vegetarian appetizer can be used in many ways. Spread it on sandwiches or wraps for a tasty and protein-rich lunch. Top it on toasted bread or crostini and add roasted cherry tomatoes for an Italian-inspired appetizer. Serve a dollop alongside grilled or roasted vegetables, pasta, or polenta for a nutritious side dish.
“This bean spread is a game-changer for entertaining foods. It’s creamy, zesty, and pairs perfectly with so many different types of bread and veggies.”
Storage Tips and Make-Ahead Instructions
The creamy cannellini bean and herb spread is not only delicious but also incredibly easy to prepare in advance. It’s perfect for healthy snack ideas and meal prep. Here are some tips to help you enjoy this versatile dip:
Store the spread in an airtight container in the refrigerator for up to 5 days. You can prepare it 1-2 days in advance. This lets the flavors meld and intensify. For best results, bring the spread to room temperature before serving and stir well if any separation occurs.
The cannellini bean dip can also be frozen for longer-term storage. Simply transfer the spread to an airtight, freezer-safe container and freeze for up to 3 months. When ready to serve, thaw the dip in the refrigerator overnight. Then, bring it to room temperature and give it a good stir.
Whether you’re prepping for a party, packing a picnic, or looking for a nutritious snack, this creamy cannellini bean and herb spread is a versatile and convenient option. With just a few simple steps, you can have a delicious, healthy dip ready to enjoy at a moment’s notice.
Nutritional Information and Health Benefits
The creamy Cannellini bean and herb spread is not only tasty but also full of good stuff. It’s a top pick for healthy snacks. It’s a nutritious and filling choice instead of regular dips and spreads.
Protein and Fiber Content
Cannellini beans are the main ingredient in this spread. They’re a great source of plant-based protein. A serving (1/4 cup) has about 6 grams of protein, which is good for those looking for healthy protein.
They also have 5 grams of dietary fiber per serving. This helps with digestion and keeps you feeling full and happy.
Heart-Healthy Properties
This spread is also good for your heart. It has heart-healthy fats from extra virgin olive oil and tahini. These fats help lower cholesterol and reduce heart disease risk.
Cannellini beans are also full of antioxidants. These fight oxidative stress and inflammation. This helps keep your heart healthy.
| Nutrient | Amount per Serving (1/4 cup) |
|---|---|
| Calories | 142 |
| Carbohydrates | 19g |
| Protein | 6g |
| Fat | 5g |
| Fiber | 7g |
Adding this creamy Cannellini bean and herb spread to your snacks is a smart move. It’s a tasty, nutritious, and plant-based option that’s good for you.
Recipe Variations and Substitutions
Want to try something new with the creamy cannellini bean and herb spread? You can swap out the cannellini beans for great northern or lima beans. They offer a similar creamy texture and mild taste.
Feel free to play with the fresh herbs too. Add dill, parsley, or mix your favorite herbs with basil. This way, you can make the Mediterranean-inspired dip your own.
For a smoother spread, add a bit of olive oil or water when blending. Adjust the lemon juice and zest to get the right citrusy flavor in your bean spread.
Want a chunkier texture? Pulse the ingredients in a food processor instead of blending. This makes the mediterranean dips style more rustic and fun.
| Ingredient | Substitution |
|---|---|
| Cannellini Beans | Great Northern Beans, Lima Beans |
| Fresh Basil | Dill, Parsley |
| Olive Oil | Water |
| Lemon Juice | Lemon Zest |
The beauty of this bean spread recipe is its flexibility. Feel free to experiment and find your favorite flavor combinations. Enjoy it as a dip or a spread, and explore endless possibilities with this creamy, delicious Mediterranean treat.
Conclusion
The creamy cannellini bean and herb spread is a tasty and healthy snack. It’s packed with protein and fiber, making it a great choice for your diet. It’s perfect as a dip, a topping, or a sandwich spread.
Making this spread is easy, and you can change up the herbs and seasonings. It’s perfect for any event, from casual get-togethers to fancy parties. Enjoy the Mediterranean flavors of this creamy cannellini bean and herb spread as a healthy snack idea.
If you want to eat more beans or find a tasty dip, try this recipe. It’s a must-have in your kitchen. Enjoy the creamy, protein-rich goodness of this cannellini bean spread. It makes snacking both nutritious and delicious.