Oil-Free Vegan Roasted Garlic Bean Dip
Roasted garlic and creamy white cannellini beans come together for this healthy, oil-free dip. Use it as a plant-based substitute for mayo or sour cream. Or serve with veggies for an easy vegan snack.
Serve with Quick Whole Wheat Flatbread, Chickpea Flatbread Pizza, or smeared over Ultimate Vegan Portobello Mushroom Burgers.
- Easy
- Servings: 12
- Ready in: 30 minutes
- Yield: 1 1/2 cups
Roasting Garlic
Roasting garlic cloves is a classic technique to bring its natural sweetness. Given some time to develop sugars under high heat, the harsh “bite” of raw garlic mellows. A smooth, silkiness settles in. Umami develops, which creates comfort-food flavors. There’s a reason we love the smell of garlic – it reminds us of home-cooked meals and family recipes.
When looking for a healthy replacement for many of the fattening, creamy dairy condiments we love, roasted garlic makes an easy option. Pureed with white cannellini beans, it has a rich, buttery flavor. Use it to replace mayo on veggie burgers and sandwiches. Swap out the sour cream on your baked potatoes. Or just spread it on crackers and flatbread for a quick snack.
This delicious dip celebrates the simple, pure flavor of roasted garlic. Enjoy!
Chef Katie’s Plant-Based Cooking Tips:
Extra Roasted Garlic: Roast a few heads of garlic (or a large number of peeled garlic cloves) all at once. Freeze in a couple of batches. You’ll be ready to make this dip quickly, or you can use the extra roasted garlic for flavoring marinara sauce, topping pita pizzas, or just mashing over cooked pasta.
Beans instead of Cream: White cannellini beans offer creamy texture. They replace traditional cream cheese or sour cream for this dairy-free, plant-based recipe. Get more dairy-free recipes HERE.
No Time to Roast Garlic? For a quicker version of this recipe, skip the step for roasting garlic. Use Penzey’s Roasted Garlic granules instead. Puree 1-2 teaspoons (depending on your tastes) with the white beans.
Oil-Free Mission: I’m on a mission to get rid of empty calories, like those found in refined olive oil. For this recipe, water and the liquid from roasting the garlic add flavor while also keeping this fat-free.
Nutritional Yeast: Nutritional Yeast adds cheesy, umami flavor to many vegan recipes. Use it sauces, soups, stews, dressing, mashed potatoes, and stuffed sweet potatoes. Besides great flavor, it has healthy protein and essential vitamins like B-12.
Other Varieties of Garlic: For unique flavor twists, use this recipe as a template for other varieties of garlic. Try black garlic or elephant garlic.
Roasted Garlic White Bean Spread
Ingredients
- 1 head of garlic or about 1/4 cup peeled garlic cloves
- 1 15-ounce can white cannellini beans, drained and rinsed
- 2 tablespoons nutritional yeast
- 1/4 teaspoon salt
- 1/8 teaspoon ground black pepper
- Water as needed
Instructions
- Preheat oven to 450 F
- To roast the garlic: Use your hand to smash open the head of garlic. Break apart cloves and peel. Place garlic cloves and 1 cup of water into a small baking dish. Roast for about 20 minutes, until garlic is golden on top. Remove from the oven.
- To make the Roasted Garlic White Bean Spread: In a food processor or blender, combine beans, roasted garlic (and the liquid from the pan), salt, and pepper. Add the nutritional yeast and puree until smooth.
- Add more water, as needed, to reach a smooth consistency. Taste to adjust seasoning.
Notes
Nutrition Facts
| Nutrition Facts | |
|---|---|
| Servings 12.0 | |
| Amount Per Serving | |
| calories 40 | |
| % Daily Value * | |
| Total Fat 0 g | 0 % |
| Saturated Fat 0 g | 0 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 70 mg | 3 % |
| Potassium 93 mg | 3 % |
| Total Carbohydrate 7 g | 2 % |
| Dietary Fiber 3 g | 12 % |
| Sugars 0 g | |
| Protein 3 g | 6 % |
| Vitamin A | 0 % |
| Vitamin C | 1 % |
| Calcium | 8 % |
| Iron | 3 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Watch the Cooking Video:
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