Lemony White Bean Dip


This lemony white bean dip is lusciously creamy and a nutrient-packed alternative to hummus. 

Don’t get me wrong, hummus is a delicious and nutritious pick, but it’s always good to switch things up, to get a wide and varied array of nutrients.

Why I LOVE this Lemony White Bean Dip

Firstly, its delicious.

Secondly, it’s versatile. Besides for dipping your Mary’s Gone Crackers, veggie slices, or hey, just your spoon, it doubles as a protein-packed spread for toast. I’ve even used it instead of tomato sauce on a cauliflower crust pizza.

Last, but of course not least, it’s nutritious. This recipe calls for a white bean called Navy beans, which got their moniker stemming from the fact that they were a staple food for the US Navy during the early 20th century.

Benefits of Navy Beans

One cup of Navy beans delivers a whopping:

  • 19 grams of fiber (76% DV)- the pipes will be clean with this one
  • 15 grams of protein
  • 64% DV of folate – a B Vitamin that supports nervous and cardiovascular system health
  • 24% iron – supports energy production
  • 24% magnesium – supports bone and nervous system health, enhances control of blood sugar

Lemony White Bean Dip Maria Marlowe 3

Try this Recipe

If you try this recipe, let me know! Leave a comment, rate it (by clicking the stars in the upper right of the recipe card, below), and don’t forget to tag a photo @mariamarlowe or #mariamarlowe on Instagram. I’d love to see what you come up with!

Lemony White Bean Dip Recipe

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Prep Time 5 minutes
Total Time 5 minutes



  • Put all ingredients except the oil in a blender, and turn the motor on to medium speed.
  • Remove the center piece from the blender lid, and slowly drizzle in the oil with the motor running. Turn it up to high until the dip is smooth, about 10-20 seconds more.
  • Pour into a bowl to serve. Garnish with extra cracked pepper, if you wish.

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Hi, I’m Maria and I’m an Integrative Nutrition Health Coach.

I help busy women lose weight or clear up their acne by developing healthier eating habits, based on a plant-based paleo diet.


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