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Smashed bean dip recipe

Smashed bean dip recipe

  • 2

    servings

  • Prep Time

    Prep Time 5'

  • Total Time

    Total Time 7′

  • Gluten-free

    Gluten-free

  • Vegan

    Vegan

  • 2

    servings

  • Prep Time

    Prep Time 5'

    PT5M
  • Total Time

    Total Time 7'

    PT7M
  • Gluten-free

    Gluten-free

  • Vegan

    Vegan

Vegan

When we were little, heaven was the sofa bed folded out, the entire family on it watching a movie together and eating homemade bean dip. Now that we’re an adult, heaven would be… pretty much the same, actually, except this time we would actually know the bean dip recipe.

That is to say, a cloud of smushed beans scooped up onto something crunchy is a very good formula. If you are interested in cutting out meat and dairy from your diet, it’s an even better formula. Beans are a wonderful source of plant-based protein. They are filling and nourishing for both spirit and body. They’re also incredibly versatile. Layer various herbs, condiments,and oils in; mash, bake or pan fry. Voila, you have wildly different flavours and textures. And beans are easy on the wallet, too.

 

chia crackers

White is as white does

While there are many store-bought options, making your own bean dips means you can control both flavour and wholesomeness. Further, we don’t know about you, but the consistency of ready-made bean dips is often too runny for our taste. Here, we’ve suggested keeping chunks of bean intact for a more toothsome satisfaction.

Before you get confused looking at shelves and shelves of dry and cooked beans in the market, know that there are many different varieties of white beans. Any will do for this recipe. However, you might want to know a bit more about each and what they offer. We are focusing on white beans widely available in the UK, but there are other varieties. In terms of health, all are good for you and all contain fibre. Vary the types of beans you eat to maximise your intake of different minerals.

Cannellini beans

These mild, pillowy beans are widely used in Italian cooking. If you like minestrone soup or Italian white bean salad with herbs like sage and rosemary, you’ll be familiar with cannellini beans. They have a nice firm yet creamy texture. In the US this type of beans are also called white kidney beans.

Butter beans

These beans are actually baby lima beans. Butter beans are quite starchy, something to keep in mind if you are aiming for a creamy texture. They can also taste a bit grainy and heavy. Again, it is more about personal preference than anything else.

Haricot beans

These beans, also called navy beans, are smaller than butter beans or cannellini beans. They are oval rather than kidney shaped. Unlike cannellini and butter beans, which do have an identifiable flavour, haricot beans are pretty neutral. They are ideal in herb-heavy recipes. If you like Boston baked beans, haricot beans star in this recipe. Widely used in Mediterranean and Latin American cooking.

Appetisers

Ingredients
Print

  • 1 ½ cup cooked white beans
  • 1 tbsp lemon juice
  • 2 tbsp extra virgin olive oil
  • 2 garlic cloves, smashed
  • ¼ tsp hot chilli
  • ¾ tsp cumin powder
  • 1 tsp dried parsley
  • Generous pinch of sea salt
  • ½ tsp sesame seeds, to garnish
  • 1 tsp chopped fresh parsley, to garnish

Typical nutrition / serving

  • Energy: 240kcal
  • Protein: 13.6g
  • Fat: 5.6g
  • Carbohydrate: 35.7g

Here's how you make it

  1. In a bowl, add all the ingredients except for the sesame seeds and fresh parsley.
  2. Smash with a fork to mix all the ingredients and continue until you have reached the desired consistency. I like to keep a few chunks of beans here and there.
  3. Plate and garnish with some extra virgin olive oil, sesame seeds, fresh parsley and hot chilli.
  4. Enjoy with Erbology Personalised Crackers.

If you tried this recipe...

Share your experience with us. Leave a comment below or post a picture on Instagram, tag @erbology_london #erbology and get a chance to win a healthy treat from us.

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