Who doesn’t love an easy appetizer than looks and tastes appetizing too? This creamy and flavor-filled AND fast white bean dip certainly meets all the requirements, and use up some of those beans you may have bought at the grocery store! One of the nicest attributes of this dip is how its power packed with good-for-you ingredients. The beans, easily found at the grocery, (or make them from dried), are full of fiber and protein and paired with the veggies or hand made chips they are a delicious and filling start to a meal.

Cumin, just one of the aromatic spices in the dip is great to help manage stress. There was a study done where cumin extract was given before a stressful activity and in the end the bodies had significantly lower stress response than when they did not receive the extract. We could all use help during these stressful days! Cumin is also helpful in controlling weight and lowering bad cholesterol.

This will keep for 4 or 5 days in the fridge – Make a double or triple batch and use the luscious spread inside of a wrap with tomatoes and a handful of shredded Napa cabbage.

White Bean Hummus

  • 2 Garlic Cloves
  • 2 Cans Cannellini (white kidney beans) drained and well rinsed
  • ¼ cup Extra Virgin Olive Oil
  • Sea Salt and Freshly Cracked Black Pepper to taste
  • 1 Tsp Cumin
  • 1 Tsp Turmeric
  • 1 Tsp Smoked Paprika plus more for garnish
  • 1 Tbsp freshly squeezed lemon juice
  • ¼  Tsp Cayenne Pepper
  • Chopped Herbs  for Garnish

Place the garlic cloves in the processor and finely chop. Add the beans, oil, salt, pepper, cumin, turmeric, paprika, lemon juice and cayenne to the food processor and process until well mixed but still slightly chunky.

Taste for seasoning and adjust with additional salt and pepper if desired. Garnish with paprika and chopped herbs. Serve with toasted baguette, pita chips or pockets or fresh veggies.

Handmade Pita Chips

  • 6 Whole Wheat Pita Pockets
  • Olive Oil Spray
  • A Sprinkle of Your Favorite Spice or Spice Blend and Sea Salt and Freshly Ground Black Pepper

Cut the Pita Pockets in fourths and the tear each quarter in half – you should have 8 pita chips from each pocket. Spray them and then season  them well. Place on a sheet pan and cook in a 400F oven for a about 10 – 15 minutes turning once. Makes lots of chips – keep them in an airtight bag and crisp them in the oven for a few minutes if they get soft!



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