Sage, Garlic and Cannellini Bean Dip
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A simple bean dip that is quick to make and full of FLAVOR! Pair it with your kids’ favorite fresh veggies (carrots, cucumber, bell peppers, etc.) for a healthy after-school snack, or take it on the go! Made with garlic, onion, sage, cannellini beans, and balsamic vinegar this bean dip is sure to be a new kid-approved favorite in your home. Everyone loves a good bean dip!
One of my favorite ingredients in this bean dip is the sage. Sage gives this bean dip a bold flavor and an amazing aroma. Sage is also packed full of nutrients (magnesium, zinc, copper, and vitamins A, C, and E), antioxidants, and may even support oral health due to its potential antimicrobial effects.
Garlic is a common ingredient in many dishes because of its rich taste, but roasting the garlic for this bean dip really allows the garlic flavor to shine through even more. Garlic also has multiple medicinal properties:
Boosts immune system
Reduces blood pressure
Improves cholesterol levels
Balsamic vinegar enhances the flavor of this bean dip without adding additional fat or sodium.
Using cannellini beans (also called white kidney beans) makes this bean dip high in protein and a great plant-based snack option. Cannellini beans also have anti-inflammatory properties and are full of fiber, folate, magnesium, and vitamin B6.
Dips can be helpful when helping kids learn to try new flavors and incorporate more veggies into the diet. I especially love dips for kids because it gives them a sense of control over their food. If you’re making this dip for you and your little ones, try serving with interesting utensils like these Dabbledo food pickers*. Safe for toddlers and kids, these playful picks can help make the experience of exploring new foods more comforting and exciting.
Want some more recipes that include cannellini beans? My Beans on Toast and Cannellini Bean Burger recipes are two of my favorites!
Aside from this bean dip being full of flavor and nutrient dense, it’s made in the blender so it couldn’t be any easier and clean up is minimal!
If you make this Sage, Garlic, and Cannellini Bean Dip recipe, leave a comment and let me know what you think! Or, tag me on Instagram!
Enjoy!
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Sage, Garlic and Cannellini Bean Dip Recipe
Sage, Garlic and Cannellini Bean Dip
Ingredients
- 2 1/2 tablespoons olive oil
- 1 head garlic (papery outer skin peeled off, keeping head intact)
- 1 yellow onion (chopped)
- 1 1/2 tablespoons sage (fresh, minced)
- 1 (14.5 ounce) can cannellini or Great Northern beans (rinsed and drained)
- 3/4 teaspoon balsamic vinegar
- 1/2 teaspoon black pepper (freshly ground)
- 1 teaspoon Kosher salt (omit if serving to a baby under the age of 1)
Instructions
- Preheat oven to 400F. Place garlic on a sheet of aluminum foil and pour 1 tablespoon over it, wrapping up the foil and cinching the top so that garlic and oil are contained inside. Bake for 45 minutes, remove foil and cool.
- While the garlic is in the oven, heat the remaining 1 ½ tablespoons olive oil in a medium skillet over medium/low heat. Add onions and sage and sauté until onions are softened and translucent, then remove from heat and let cool.
- Remove cooled garlic cloves from the head (they should pop out easily if you squeeze gently on one end) and place into a high-speed blender*. Add all remaining ingredients including onions, reserving 1/2 tablespoon as optional garnish. Blend until smooth.
- Serve room temperature with sliced veggies for dipping. Will keep for up to 1 week in the refrigerator.
Nutrition Facts
Calories
115Fat
5Sat. Fat
1Carbs
15Fiber
3Net carbs
11Sugar
1Protein
5Sodium
294Cholesterol
0
Products in this Recipe
For more tips on feeding kids, grab my FREE guide to reducing picky eating, and if you are looking for help navigating picky eating behaviors in your toddlers, preschoolers, and school-age kiddos, check out my pediatrician-endorsed online course, Solve Picky Eating, a self-paced set of 12 modules that are delivered quickly in 5-15 minute videos.
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