Butter Bean Dip

This butterbean dip is the perfect addition to a crudite or cracker plate (see my recipe on Omega 3 crackers for some cracker inspo!), and is so easy to whip up in big batches.

As with any bean dip, this dip is filling and satisfying, loaded with protein, fiber and omega fatty acids. It’s so easy to put together, and keeps in the fridge for up to a week, making it the perfect after-school snack or a yummy addition to a work lunch.

Butterbeans, also known as young lima beans, are full of protein, B vitamins, iron and fiber. They’re also an excellent source of magnesium; magnesium is necessary to metabolize glucose efficiently, it balances nitric oxide in the body, and it calms nerves and helps replenish muscles. It’s also been shown to be effective in reducing menstrual pains.

This dip comes together in less than 10 minutes, and is ready in under an hour (including chill time). Feel free to use any herbs you like in this recipe. I kept it simple with a bit of parsley and thyme, but you can take this recipe in so many different directions, flavour-wise. Add in a pinch of chipotle, a squeeze of lime and some freshly chopped coriander for a latin-inspired dip, or rosemary and lemon for a mediterranean feel. Try this protein-packed, low fat dip at your next function, and give the gift of health to your loved ones! Until next time, eat well to live well!

Butter Bean Dip
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Course: Appetizer
  • 1 can Butter Beans cooked
  • 3 tbsp Olive oil
  • 4 Garlic cloves roasted
  • 2-3 tbsp Water
  • Fresh Herbs chopped
  • Pink Himalayan salt to taste
  1. Drain the beans.

    2. In a food processor, add all the ingredients and blend until smooth and creamy.

    3. Chill in the fridge before serving.


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