Roasted Garlic White Bean Spread

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Roasted Garlic White Bean Spread - Healthy, Gluten-Free, Oil-Free, Vegetarian Protein, Vegan Dip Recipe
Roasted Garlic White Bean Spread – Healthy, Gluten-Free, Oil-Free, Vegetarian Protein, Vegan Dip Recipe

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!

Raw Garlic at the Austin Farmers Market
Raw Garlic at the Austin Farmers Market

Easy  |  Servings: 12  |  Ready in: 30 minutes  |  Yield: 1 1/2 cups

Roasting garlic naturally gives it a rich, slightly sweet flavor. Pureed with white beans, this oil-free, vegan dip works great on a hummus platter. Or, use it as a healthy plant-based substitute for mayo and sour cream.  This spread is great with Quick Whole Wheat FlatbreadChickpea Flatbread Pizza, or smeared over Ultimate Vegan Portobello Mushroom Burgers.

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

How It’s Done:

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.

Serve with Quick Whole Wheat FlatbreadChickpea Flatbread Pizza, or smeared over Ultimate Vegan Portobello Mushroom Burgers.

Chef Katie’s 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.

Roasted Garlic Cloves for White Bean Spread - Healthy, Gluten-Free, Oil-Free, Vegetarian Protein, Vegan Dip Recipe
Roast a few heads of garlic (or a large number of peeled garlic cloves) all at once.

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.

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.

Nutritional Yeast has rich, cheese-like flavor, replacing the dairy cheese typically used in this vegan recipe
Nutritional Yeast has rich, cheese-like flavor, replacing the dairy cheese typically used in this vegan recipe

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.

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.

Other Varieties of Garlic: For unique flavor twists, use this recipe as a template for other varieties of garlic, like giant Elephant Garlic
Other Varieties of Garlic: For unique flavor twists, use this recipe as a template for other varieties of garlic, like giant Elephant Garlic

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:


Shopping and Gear List

    • NOW Nutritional Yeast Flakes,10-Ounce
    • BUY NOW
    • Penzey’s Roasted Garlic granules
    • BUY NOW

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