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Home » Appetizers » White Bean Zucchini Dip.

White Bean Zucchini Dip.

Aug 10, 2016 · Modified: May 6, 2017 by Kelly Roenicke · 3 Comments

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A creamy and healthy dip made from zucchini, white beans, and garlic.

A creamy and healthy dip made from white beans, zucchini, and garlic. A delicious and easy to make appetizer!

A creamy and healthy dip made from zucchini, white beans, and garlic.

I promised more zucchini recipes, and I wasn’t lying. :) As long as the garden is going strong, I have to figure out what to do with all the produce! And if I have a successful recipe, I’ll be sharing it for sure!

This recipe for white bean zucchini dip was born out of my love for bean dip and my need to sneak some zucchini into yet another dish. I remembered a recipe in a cookbook called “Desperation Entertaining” that called for zucchini, parsley, and tahini – all blended up into a creamy dip. We can’t do tahini, but I loved the idea of zucchini in a dip, so I decided to adapt it to suit our diet. If you are in need of an appetizer that’s allergy friendly, then this dip is for you!

White beans made a nice addition to the dip – they add protein and fiber, and when blended, they make this dip nice and creamy. I don’t miss the tahini at all! I love the fresh flavors of the garlic and parsley – they really liven this dip up!

A creamy and healthy dip made from zucchini, white beans, and garlic.

A creamy and healthy dip made from zucchini, white beans, and garlic.
5 from 1 vote
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White Bean Zucchini Dip.

A healthy and tasty dip made with white beans, zucchini, and garlic.
Course Appetizer
Cuisine gluten free, vegan.
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4 -6
Calories 211 kcal
Author Kelly Roenicke

Ingredients

  • 2 medium zucchini
  • 2 cloves garlic
  • ½ cup densely packed fresh parsley
  • 13 ounces canned white beans drained and rinsed
  • 2 Tablespoons olive oil
  • ½ teaspoon sea salt
  • juice from one lemon

Instructions

  1. Preheat the oven to 350 degrees. Slice the zucchini in half, and then into thick slices. Place on a cookie sheet lined with parchment paper. Bake at 350 degrees for about 15 minutes, or until tender.
  2. Let the zucchini cool, then place into a food processor along with all the other ingredients.
  3. Process on high speed until smooth and creamy. Add more salt if desired.
  4. Serve dip with tortilla chips or fresh vegetables.
Nutrition Facts
White Bean Zucchini Dip.
Amount Per Serving
Calories 211 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 308mg13%
Potassium 814mg23%
Carbohydrates 27g9%
Fiber 7g29%
Sugar 2g2%
Protein 10g20%
Vitamin A 830IU17%
Vitamin C 28mg34%
Calcium 112mg11%
Iron 4.2mg23%
* Percent Daily Values are based on a 2000 calorie diet.

I think you’ll love this white bean zucchini dip. It’s:

  • filling and healthy
  • delicious and garlicky
  • a great summer snack or appetizer

A creamy and healthy dip made from zucchini, white beans, and garlic.

 

Related

« Chocolate Zucchini Donuts.
Dairy Free Brownie Batter Ice Cream. »

Filed Under: Appetizers, Dairy Free, food, Gluten Free, Nut Free, Recipes, Vegan Tagged With: Dairy Free, easy recipe, Egg Free, Fish Free, Gluten Free, Grain Free, Mustard Free, Nut Free, Peanut Free, Sesame Free, Shellfish Free, Soy Free, top 8 allergy free recipe, Tree Nut Free

  • Author
  • Recent Posts
Kelly Roenicke
Kelly Roenicke
Mom to two boys with food allergies and sensitivities, Kelly is passionate about allergy friendly cooking and baking. She believes that you can enjoy amazing, easy recipes even when cooking for multiple food allergies.
Kelly Roenicke
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Reader Interactions

Comments

  1. Peg

    July 31, 2020 at 4:41 pm

    Interesting timing. I made salad dressing with white beans just today. I’ll add the zucchini next time and hope it works without the oil.
    Thanks, Kelly!

    Reply
  2. Lisa

    July 02, 2017 at 3:33 pm

    5 stars
    has anyone ever made this without the fresh parsley? i want to make this for this afternoon, but don’t have the parsley

    Reply
    • Kelly Roenicke

      July 03, 2017 at 9:02 am

      I’ve never tried that, but you could spice it up with another herb or spices!

      Reply

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