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Recipe: Smashed White Bean Dip

Recipe: Smashed White Bean Dip

This veggie and bean dip is great for scooping on sea salt or chili pepper kelp chips. By smashing half of the beans, you create a dip that holds together while also having a great texture from the remaining whole beans and diced veggies. If you're not a huge fan of onions, you can opt for a smaller amount or even eliminate it and replace it with a finely chopped bell pepper.

Recipe by Tara Felser. You can find her at Eat with Me RD or on Instagram @eatwithme.nutrition.

Prep Time: 10-15 mins
Servings: 6-8


1 can (15.5 oz) white beans (e.g. cannellini, Great Northern), drained and rinsed
1 small onion, finely diced
1 large carrot, diced
1 clove garlic, minced (or 1/4 tsp garlic powder)
1 Tbsp apple cider vinegar
1/2 tsp sesame oil
2 Tbsp nutritional yeast
ground black pepper to taste
Sea Salt or Chili Pepper Puffed Kelp Chips


1. Roughly mash beans with a fork or the back of a spoon. About half of the beans should be mashed, leaving some whole or mostly whole.
2. Add diced onion, carrots, garlic, apple cider vinegar, sesame oil, and nutritional yeast to the smashed beans and stir to combine.
3. Add black pepper to taste and serve with kelp chips for dipping.