Looking for an unexpected dip or spread that’s both hearty and healthy?
Try this creamy white bean and herb dip starring extra-virgin olive oil. Simply blend canned cannellini beans (packed with fiber and protein) with garlic, lemon, fresh herbs, and a good glug of EVOO. The olive oil makes the mixture silky-smooth and helps carry all the bright flavors. In fact, high-quality olive oil should taste “fresh, with olive fruit flavor, plus some bitterness and pungency – a peppery, tingling sensation at the back of your throat, and that’s exactly what gives this dip its character. Even better, you get the health perks of olive oil raw: we’re talking monounsaturated fats and polyphenol antioxidants right there in the dip. Harvard Health even notes that people who eat more olive oil have lower rates of heart disease. So this dip is a way to snack smart—rich and satisfying, yet made from real, nutritious ingredients.
Ingredients
- 1 (15 oz) can cannellini or white beans, drained and rinsed
- 2 tablespoons lemon juice (about half a lemon)
- 2–3 cloves garlic, roughly chopped
- 2 tablespoons chopped fresh parsley (or thyme/rosemary, your choice)
- Pinch of salt and freshly ground black pepper
- 1/4–1/2 cup extra-virgin olive oil (plus more for drizzling)
- Optional: 2 tablespoons grated Parmesan or nutritional yeast for umami
Method
- Blend: In a food processor or blender, combine the beans, lemon juice, garlic, herbs, and a pinch of salt/pepper. Pulse a few times to chop.
- Emulsify: With the processor running, slowly drizzle in the olive oil. Blend until the mixture is very smooth and creamy. If it’s too thick, add a teaspoon of water or more lemon juice to adjust consistency.
- Taste and serve: Season to taste with more salt, pepper, or lemon. Transfer to a bowl, drizzle a little extra EVOO on top, and garnish with a sprinkle of fresh herbs or crushed black pepper. Serve with toasted bread slices, pita chips, or crunchy vegetables.
Luca’s EVOO Tip
The choice of oil really shines in a dip like this. I like a peppery, grass-forward EVOO (for example, a Ligurian or robust Sicilian oil) that adds a warm zing as you bite into the herb mix. Remember what Amy Keating of Consumer Reports says: a top-notch extra virgin should have that fresh fruitiness and a peppery finish. If you prefer milder heat, use a gentler California or Greek oil. Either way, pick a true extra-virgin olive oil (look for harvest date, origin, and zero defects on the label) so you’re getting all the polyphenols and lively flavor. The heat in your mouth from a high-phenol olive oil simply means it’s good quality!
Why This Matters
This dip is a great example of using olive oil not just for flavor but for texture and nutrition. The oil emulsifies the beans into a silky spread and gives a glossy finish. And because we’re eating the oil raw, we preserve all of its healthy compounds. Remember that olive oil is full of antioxidants (phenols) and heart-healthy fats; nearly all of that stays intact when it’s not overheated. Plus, as the olive oil in the dip rains down, each bite feels richer and more satisfying. In Mediterranean kitchens, it’s common to add a final drizzle of EVOO to dips and sauces at the table—this brightens and ties the dish together. Try this with crudités or on a sandwich, and enjoy the real olive-oil goodness in every bite!
Enjoy making and sharing this dip – I’d love to hear your twist on it. Happy snacking! – Luca
Tags:
evoo-recipes, real-evoo, evoo-cooking, dips, healthy