Bean Dip with Roasted Scallions
This bean dip blends white beans with garlic, lemon zest, and charred scallions for a smooth spread with deep, savory flavor. White beans contain fiber and plant-based protein, making the dip a better choice for hormone-health than the commercial varieties which often contain excess sodium and preservatives. Serve this with your favorite veggies, in tacos or as a sandwich spread instead of mayonnaise.
Simple, hormone-friendly recipes are just one part of what I do here at Finding My Fierce. If you’re a woman over 40 and want to learn about rebel wellness, feral confidence, perimenopause and reducing overwhelm, start here
Ingredients:
(see printable recipe card down below)
SERVINGS: 6 | Start to finish: 15 minutes
⅓ cup (80 ml) extra virgin olive oil, separated
1 large bunch scallions, (green onions), roots removed, cut into 1-inch / 2.5 cm lengths
2 garlic cloves, finely chopped
2 cans (425 g / 15 oz each) white beans, drained and rinsed
2 tbsp (30 ml) fresh lemon juice
Swaps and enhancements for perimenopause and insulin resistance:
add ½ tsp (1 g) red pepper flakes for a small insulin-sensitizing benefit and subtle heat
How to Make This
In a skillet over medium-high heat, heat 1 tbsp of the olive oil for 1 minute. Add the scallions and garlic and cook until the scallions are lightly charred in spots, approximately 5 -7 minutes.
In the bowl of a food processor, add the beans and lemon juice. With the motor running on low, drizzle in the remaining olive oil and process until smooth. Add the scallion mixture and pulse to combine. Serve.
Storage
Store in an air-tight container in the fridge up to 5 days.
Before You Go
This recipe came out of the same place where I write the rest of this blog: in a vintage RV parked in the woods next to a river, where I write about rebel wellness, fierce confidence, simple living and hormone friendly meals for women over 40 in perimenopause and menopause. If you’re interested to learn more about these topics, read my story or start here .
If this made meal time a little easier, leave a comment below or a review on the recipe card. Tell me what you swapped or what you added.
Melissa
White Bean Dip with Charred Scallions
Ingredients
- ⅓ cup plus 2 tablespoons extra-virgin olive oil, plus more for drizzling
- 1 large bunch scallions (about 8 scallions), white and light green parts cut into 1-inch lengths
- 2 garlic cloves, finely chopped
- 2 15-ounce cans white beans, such as cannellini or Great Northern, drained and rinsed
- 4 teaspoons fresh lemon juice
- ¾ teaspoon kosher salt
Instructions
- Heat the 2 tablespoons olive oil in a cast-iron skillet over high heat. Add the scallion and cook, stirring occasionally, until they are well charred and very tender, 5 to 10 minutes.
- In the bowl of a food processor, add the garlic, beans, lemon juice, and salt. Pulse to combine. With the motor running, drizzle in the ⅓ cup olive oil. The mixture should be smooth, but with some texture. Add the scallions and pulse to combine (I prefer them chunky)
- Scrape the dip into a shallow bowl and drizzle lightly with olive oil before serving with sliced salami, veggies and/or chunks of French bread
Notes
MELISSA’S TIPS FOR SUCCESS
- Be sure to blacken the scallions when charring them which gives this dip its distinct, smoky-sweet flavor. Without the char, it’s just plain old bean dip with raw onions
- Canned white beans work best for this recipe because they cut way down on prep time but you can use cooked beans if you have the interest, and double the recipe
Nutrition Facts
Calories
313Fat (grams)
17 gSat. Fat (grams)
2 gCarbs (grams)
31 gFiber (grams)
7 gNet carbs
24 gSugar (grams)
1 gProtein (grams)
11 gSodium (milligrams)
300 mgCholesterol (grams)
0 mgNutrition info provided as a courtesy and basic guideline. The accuracy of the nutritional information for any recipe on this site is not guaranteed. View Nutrition Disclosure
