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Kevin Curry

White Bean Dip with Salmon & Crispy Capers

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If you enjoy hummus, then the chances are very high that you also enjoy white bean dip!

Avocado White Bean Herb Dip

White bean dips have gained popularity in recent years as a heart-healthier swap to traditional dips made from with a sour cream or mayonnaise base.

I was late to understand how bangin’ white beans can be for dips due to their creamy texture, mild flavor, nutritional benefits, and overall versatility.

But, I’m a believer now!

And don’t be confused like I was early on – white beans may be called different names depending on where you are in the world but the creamy, delicious result is the same.

Whether you choose cannellini beans, white navy beans, or white northern beans, you can’t go wrong with these nutritious legumes!

Here are my top 3 reasons why white beans are a great choice:

  1. Creaminess: White beans have a naturally creamy, velvety texture when pureed. This smooth texture offers a satisfying experience and enhances the overall mouthfeel of the dip.
  2. Mild Flavor: White beans have a subtle flavor profile so they easily adapt to seasonings and ingredient so not to overpower other flavors. This makes white beans a versatile ingredient to create different flavor profiles so you can customize recipes (dips) to meet a wide range of taste preferences.
  3. Nutritionally dense: Besides protein and fiber, white beans are rich in essential nutrients such as iron, folate, and magnesium. So when used as a base, the benefit is twofold – you boost the nutritional value and enjoy a tasty treat!

Different types of white beans

While they may have very similar nutritional profiles, some varieties of white beans may be more optimal than others depending on the recipe:

  • Cannellini Beans: Also known as white kidney beans, cannellini beans are large and creamy with a slightly nutty flavor. They are common in Italian cuisine and work well in both hot and cold dips.
  • White Navy Beans: small, oval-shaped beans that have a delicate flavor and a smooth texture so these are ideal for creating silky dips.
  • White Northern Beans: Similar in appearance to navy beans, only slightly larger with a milder flavor. You’ve likely seen these in Mediterranean (diet) recipes and cuisine like soups. They pair well with herbs, spices, and citrus flavors.

 

How to make white bean dip

Add white beans to a food processor or high-powered blender with garlic, olive oil, lemon zest/peel, fresh cracked pepper, pinch of salt and crushed ice.

Note: adding ice to the food processor when pureeing legumes is to maintain a low temperature, preventing overheating and resulting in a smoother and creamier texture in the final product.

Process until smooth but not soupy. There should still be some texture.

Sauté capers in 1 tbsp olive oil in a pan set on medium-high heat for 4 – 6 minutes or until they are crispy. Once cooked, reserve about 1 tablespoon for garnish.

In a mixing bowl add the white bean puree, salmon, parsley, and capers.

Gently fold the ingredients together. Season to taste with sea salt & pepper and fresh lemon if desired.

Add to a serving dish, then garnish and enjoy!

Show full recipe

White Bean Dip with Salmon & Crispy Capers

Ingredients

8 Servings
Serving Size:230g
* Optional Substitution Note
White bean puree
  • 2 cans (30oz) white beans, drained
  • 2 tablespoons olive oil
  • 4 garlic cloves
  • juice from 1 lemon
  • 2 tablespoons lemon zest
  • 1 tablespoon cracked pepper
  • pinch of sea salt
  • 1/3 cup crushed ice
crispy capers
  • 1 tablespoon olive oil
  • 4 tablespoons capers, drained
  • 1/3 cup parsley, finely chopped and packed
  • 12oz cooked salmon
    • canned salmon or chicken
Garnish
  • parsley
  • 1 tablespoon leftover capers
  • 1 tablespoon olive oil

Steps

Step 1

Add ingredients for the bean puree to a food processor or blender and process until smooth.

Step 2

Set a pan on medium-high heat and once hot, add 1 tablespoon of olive oil and add the capers.  Saute until crispy, about 4 – 6 minutes.

Reserve 1 tablespoon of crispy capers for garnish.

Step 3

Fold everything together in a large mixing bowl and season to taste with sea salt & pepper.

For best results, make this dip ahead of time and store in the fridge – up to 24 hours – for at least 1 hour before serving.

Step 4

Garnish and enjoy with chips or raw veggies like carrots, cucumber and bell pepper.

White Bean Dip with Salmon & Crispy Capers

Kevin Curry


Prep 10min
Cook 5min
Total 15min

Category Seafood
# of servings8
Calories 230

White bean puree
  • 2 cans (30oz) white beans, drained
  • 2 tablespoons olive oil
  • 4 garlic cloves
  • juice from 1 lemon
  • 2 tablespoons lemon zest
  • 1 tablespoon cracked pepper
  • pinch of sea salt
  • 1/3 cup crushed ice
crispy capers
  • 1 tablespoon olive oil
  • 4 tablespoons capers, drained
  • 1/3 cup parsley, finely chopped and packed
  • 12oz cooked salmon
    • canned salmon or chicken
Garnish
  • parsley
  • 1 tablespoon leftover capers
  • 1 tablespoon olive oil

  1. Add ingredients for the bean puree to a food processor or blender and process until smooth.

  2. Set a pan on medium-high heat and once hot, add 1 tablespoon of olive oil and add the capers.  Saute until crispy, about 4 – 6 minutes.

    Reserve 1 tablespoon of crispy capers for garnish.

  3. Fold everything together in a large mixing bowl and season to taste with sea salt & pepper.

    For best results, make this dip ahead of time and store in the fridge – up to 24 hours – for at least 1 hour before serving.

  4. Garnish and enjoy with chips or raw veggies like carrots, cucumber and bell pepper.


Nutrition per serving

Calories230cal
Protein17g
Fats11g
Carbs18g
Sodium370mg
Fiber4g
Sugar1g
0
(Based on 0 reviews)

Reviews

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Rate the recipe:

  1. Is this canned salmon (and how much)? The picture recipe says to add the salmon, but it doesn’t appear in the ingredients.

    1. try to refresh the page, it should show 12oz cooked salmon. I used baked but canned is fine too (but it will have a stronger fish taste).

Details

Prep 10min
Cook 5min
Total 15min
# of servings8
Serving Size:230g

Nutrition per serving

Calories230cal
Protein17g
Fats11g
Carbs18g
Sodium370mg
Fiber4g
Sugar1g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!