Looking for a quick snack or something to bring to a summer BBQ? Make this white bean dip as a side dish/ snack, while doing your own private wine tasting party! Take it to go and sit in your car with your partner and eat while enjoying a nice view in silence (no FaceBook!). Whatever works and makes you happy!

Ingredients in random order.

  • 1 Can of Organic Great White Beans (reserve the liquid)
  • 2 – 3 spicy chillies
  • Few sprigs of organic thyme
  • Olive oil and/or coconut 0il
  • 1 garlic clove
  • 2 larger scallions, top off but leave the dark green, get rid of the root part
  • Smoked paprika
  • Fresh Basil
  • Celtic Salt
  • Assorted cleaned and cut veggies (see the picture!) Carrot, cucumber, radish, daikon radish, cherry tomato,  etc.

Recipe Instruction

Simple stuff here…pop the drained can of beans into a food processor. Chuck in the scallions, I chop them up in to 1″ portions to make the processing faster. Add a few glugs of either oil, if you use coconut oil you will taste a distinct flavor for sure. Add the basil and the chilies as well as the garlic clove. I use red super chilies. Depending upon your heat tolerance, use as much as you like, a good spicy dip is amazing with the veggies. Now pop in a few pinches of salt and let’s get blending.

Start up the machine and let it blend until smooth, if it seems dry and not cooperating, drizzle in a bit of the reserved liquid. Taste. Adjust with salt if needed, try using less sodium in your cooking! As you remove sodium you will find, surprisingly, that you don’t need as much salt as you thought you did.

Pour the dip into a bowl and top with some of the fresh thyme leaves and a dusting of the smoked paprika. Serve with the veggies close by.

White Beans aka Cannellini Bean Facts

  • Cannellini beans are related to kidney beans
  • Cannellini beans are also called “white kidney beans”
  • Popular in Tuscan and other Italian cuisine
  • Basic ingredient of minestrone soup

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Disclaimer: Please check with your doctor and have it cleared before beginning any new exercise or diet program.  I am not a doctor or registered dietician, my blog is opinion based and I do not claim to diagnose, treat, or cure any cause, condition or disease. All information provided is for informational purposes only; it is not medical advice and has not been approved by the FTC or FDA. Please always communicate with your doctor to make any decisions or changes regarding your health, as your doctor is the only one who knows what is right for you.

About The Author


Working as a personal trainer and group fitness/ Pilates instructor in Los Angeles has been a dream come true. With 20 years of dance background, and graduating from college as captain of my dance team ranked #1 in the country, I was inspired to get into Fitness as a career and moved on my own from Maryland to California. I now have more than a decade of experience in fitness and a strong list of qualifications and certifications. I’m an NASM certified personal trainer (National Academy of Sports Medicine), Certified Primal Blueprint Expert (Primal/ Paleo/ Ancestral Health, Lifestyle, Nutrition, & Fitness Expert) and Certified in Classical-Progressive Pilates Reformer, Chair, Cadillac and Mat from Pilates Sports Center. I’m also certified in several barre workouts, pre and postnatal fitness, and a specialist in Heart Rate Performance. I’ve helped people of all ages and levels, including Hollywood celebrities, pre and post-natal mommies, and pro athletes reach their health and fitness goals. I love to teach a challenging, fun, intense workout while I focus a lot on form and mind/ body connection. I’m confident that you and I will make a great team!

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