[MUSIC PLAYING] HANNAH FEINBERG: Hi, I'm Hannah Feinberg, a registered dietitian nutritionist at Cornell Wellness. And today I'll be showing you how to make a white bean basil and garlic dip. So the first thing I'm going to do is take some already rinsed great northern beans. I'm using these because this is what I had on hand today but anything you have will work.
Then I'm going to add garlic. And you'll see that I have already pre-chopped garlic, but if you have a whole clove, using a food processor it will chop it for you. Then I'm adding some olive oil and balsamic vinegar. The vinegar gives it a good sweetness, which is often not thought of in a dip.
And then I'm using one of my favorite kitchen tools which-- I don't even know what it's called. I call it my citrus squeezer. That might be what it's called. And you just squeeze a whole lemon into it. I think a tool like this is really helpful, because it holds the seeds. Then I'm going to put the lid on and give it a little blend on high.
So now that that's blended for a couple seconds, I'm going to add in the basil and some Italian seasoning. And then give it a good pulse. OK, so you can see we have a lovely white bean dip. And bean-based dips are a really great alternative to creamy ones such as ranch or cream cheese which are often higher in fat and calories. So opt for a bean dip or like I have here, a white bean dip, which is an alternative to hummus, to increase your fiber intake as well as get some good food.
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Go beyond traditional chickpea hummus for a delicious dip for veggies or a sandwich spread. This dip is easy to make in a food processor or high powered blender and is loaded with flavor. It is vegan, nut free, gluten free, and dairy free Recipe presented by Hannah Feinberg, Registered Dietitian Nutritionist with Cornell Wellness.