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Spicy White Bean Dip

Comfort food is food that makes us feel full, warm and reminds us of a favorite time or place.  Bean dip is a comfort food for me...I love it with crackers, veggies and even spread on sprouted grain toast.  It's great for family gatherings and dinner appetizers.  For me, it just makes a great snack and #cancerhatesit! 

Course Snack
Cuisine Vegan
Prep Time 10 minutes
Servings 4


  • 1 can organic cannelloni beans, rinsed and drained
  • 2 tbsp extra virgin olive oil
  • 1 lemon, juiced and zested
  • 1 clove of garlic, minced
  • 2 tbsp fresh parsley
  • to taste hot sauce
  • to taste red pepper flakes
  • sea salt and black pepper


  1. In a medium bowl add stir together olive oil, lemon juice and zest. 

  2. Add beans and mix well.  Mash with fork or potato masher. 

  3. Stir in garlic, parsley.  Add hot sauce, red pepper flakes, salt and pepper.

  4. Mix well, chill until ready to serve.  

Recipe Notes

Serve with carrots, celery, and cucumbers.  I love grain-free crackers like Jilz crackers with the dip.  Great topping for sprouted grain toast and topped with a pasture-raised fried egg.  Get creative!