Garlic Bean Dip

Looking for a healthier option to serve as an appetizer for you holiday meals or sporting event parties?  This bean dip may take a little bit more time than others, but you can prepare it ahead if you like.  Depending on the restrictions of your guests, serve with a platter of vegetables or pita bread.


Poached Garlic & Garlic Oil

  • 4 cups water
  • 4 heads garlic, cloves separate but unpeeled
  • 1 1/2 cups canola oil
  • 1/2 cup extra-virgin olive oil

Bean Dip

  • 1 1/2 cups chopped onion
  • 1/2 teaspoon salt
  • 1 15-ounce can cannellini beans, rinsed thoroughly.  Consider using low sodium or preparing your own from scratch.
  • 1 teaspoon lemon juice



To prepare poached garlic & garlic oil:

  1. Bring water to a boil in a medium saucepan.
  2. Remove from the heat, add garlic cloves and stir to submerge.
  3. Let stand until the garlic skins are softened and cool enough to handle, about 50 minutes.
  4. Strain the garlic.
  5. Remove the skins and cut off the hard nub where the clove was attached to the head.
  6. Place the garlic, canola oil and olive oil in a medium saucepan.
  7. bring to a gentle simmer over medium-low heat.
  8. Reduce the heat to low and maintain a very gentle simmer; move pan to side of burner if necessary.
  9. Simmer until the cloves are golden and very soft when pressed with a fork, 40 to 50 minutes.
  10. Let cool for 30 minutes.
  11. Transfer the cooled garlic to a sieve to drain, reserving the oil.
  12. Transfer the garlic to a food processor and puree until smooth, scraping down the sides occasionally.
  13. If it makes more than 1/2 cup, store the extra in the refrigerator for up to 1 week.



To prepare bean dip:

  1. Combine 1/2 cup of the reserved garlic oil, onion and salt in a large skillet.
  2. Cook over medium heat until the onion is softened but not browned, 6 to 9 minutes.
  3. Stir in beans and cook until heated through, about 2 minutes.
  4. Transfer to the food processor.
  5. Add lemon juice
  6. Puree with 1/2 cup garlic puree until smooth.
  7. Serve warm or cold.

Store extra garlic oil in the refrigerator for up to 1 week.



Serving size: 2 tablespoons

Per serving: 96 calories; 8 g fat(1 g sat); 2 g fiber; 6 g carbohydrates; 2 g protein; 24 mcg folate; 0 mg cholesterol; 1 g sugars; 0 g added sugars; 0 IU vitamin A; 1 mg vitamin C; 17 mg calcium; 0 mg iron; 136 mg sodium; 99 mg potassium
Carbohydrate Servings: 1


Recipe from

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