Healthy Bean and Broccoli Dip and Spread Recipe with Variations

Dips can be nutritious, filling, and delicious! Try this bean and broccoli dip and spread instead of mayonnaise or creamy dip like Ranch or French onion. You’ll get more fiber, protein, and antioxidants, and fewer calories.

‍

This recipe is easy to make. Just add the ingredients to a food processor or blender and blend until it’s smooth or slightly chunky. Garnish with fresh herbs, if desired. Serve immediately or let the flavors blend together overnight or for two days in the fridge. You can also freeze extras for later.

Variations and Serving Suggestions

• Add extra lemon flavor with a tablespoon of lemon zest.
• Add freshly chopped parsley, dill, or mint.
• Use any type of bean, like chickpeas or black beans. Lentils work, too!
• Swap cauliflower for broccoli.
• Add a drained can of stewed diced tomatoes to make it chunky.
• Give it a southwest flair with lime instead of lemon, paprika, chili powder, cayenne pepper, and freshly chopped cilantro.
• Add creaminess with 1 small ripe avocado.
• Make it Mediterranean with chickpeas instead of white beans, plus thyme, oregano, parsley or mint, and chopped kalamata olives.
• Use it as a spread on a whole-grain tortilla and add lettuce and salmon, chicken, or tuna .
• Dip whole-grain crackers, toasted whole-wheat pita, or raw vegetables into it.
• Keep the mixture thicker for a dip or slightly thinner for a spread.

Recipe for Healthy Bean and Broccoli Dip

Makes 4 servings

Ingredients

• 1 15-ounce can of cooked or canned cannellini or great northern beans, drained and rinsed
• 2 cups of broccoli florets, cooked from fresh or frozen
• 1 cloves of garlic, peeled and minced
• 3 tablespoons of olive oil
• Juice from 1 small lemon or ½ large lemon
• Dash of cumin (optional)
• Salt and pepper to taste
• Optional garnishes: fresh chopped herbs, olive oil, lemon slices

‍

Instructions

1. Add the ingredients to a blender or food processor and blend until smooth or slightly chunky. 
2. Add low-sodium broth if the mixture is too thick.
3. Serve immediately or store in the fridge.

Per serving: Calories: 190 kcal; Total Fat: 10 g; Total Carbohydrates: 20 g; Sugar: 2 g; Fiber: 6 g; Protein: 6 g; Sodium: 240 mg; Cholesterol: 0 mg

‍

Reviewed by Heather Tonkins, Lark Health Coach