I’m an appetizer kind of gal. That means sometimes I prefer a plate of tasty bites and dips in lieu of a typical meal. So here’s a lovely dip that I just whipped up. It’s great for on any appetizer table–casual or dressy.

So why do dip? Dunking into them can actually be a delicious way to boost veggie intake. On the other hand, some dips are so excessively high in calories that they’re not worth the couple minutes of indulgence. However, when you can turn a dip into a still indulgent one with nothing but “good” ingredients … go for it.

That’s what this recipe is all about. You’ll love this creamy, beany concoction. It’s worthy of scooping up with whole grain pita chips, crisp baby carrots, or seasonal veggies of your choosing. Serve this lemon-dill cannellini dip at the dinner table as a spread for whole grain bread, brushetta-style toasts, or bread rolls, too. Dunk into it soon!

lemon-dill cannellini dip

Makes 5 servings: 1/4 cup each

Ingredients

• 1 (15-ounce) can organic cannellini beans, drained
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons plain unsweetened almondmilk or cashewmilk
• Juice of 1 small lemon (2 tablespoons)
• 1 large garlic clove
• 1/4 teaspoon fine sea salt, or to taste
• Pinch of wasabi powder or ground cayenne pepper, or to taste
• 1 1/2 teaspoons chopped fresh dill + dill sprigs for garnish

Directions

1. Add the beans, oil, almond milk, lemon juice, garlic, salt, and wasabi powder to a blender or food processor. Cover and puree until smooth. Stir in the chopped dill and adjust seasoning.
2. Transfer to a small serving bowl, garnish with the dill sprigs, and serve..

Per serving: 120 calories, 6g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 340mg sodium, 14g total carbohydrate, 4g dietary fiber, 2g sugars, 5g protein

Jackie’s Culinary Nutrition Tips!

• Get creaminess from beans rather than relying on sour cream and mayo for dips.
• When possible, use fresh herbs instead of dried when serving a recipe that doesn’t require cooking
• Heighten flavors when forgoing extra-rich ingredients by going beyond salt and pepper; try a pinch of “heat” by way of wasabi powder or cayenne pepper, for instance