Creamy Lima Bean & Herb Dip
This creamy, protein-packed lima bean and herb dip offers a delightful and nutritious alternative to traditional hummus, perfect for pairing with fresh vegetables or whole-grain crackers.
For 6 servings
If using frozen lima beans, thaw them completely and drain any excess liquid. If using fresh, ensure they are cooked until tender.
In the bowl of a food processor, combine the cooked lima beans, roughly chopped garlic, fresh lemon juice, 2 tablespoons of extra virgin olive oil, chopped fresh parsley, and tahini.
Process the mixture on high speed, scraping down the sides of the bowl as needed, until it begins to form a thick paste.
With the food processor running, gradually add 2 tablespoons of cold water, one tablespoon at a time, until the dip reaches your desired smooth and creamy consistency. You may need up to 4 tablespoons or slightly more.
Season the dip with 1/2 teaspoon of sea salt and 1/4 teaspoon of freshly ground black pepper. Pulse a few more times to incorporate the seasonings evenly.
Taste the dip and adjust seasonings as necessary, adding more salt, pepper, or lemon juice to your preference.
Transfer the dip to a serving bowl. For best flavor, cover and refrigerate for at least 30 minutes to allow the flavors to meld.
Before serving, drizzle with a little extra virgin olive oil and garnish with a few fresh parsley leaves or a sprinkle of paprika, if desired. Serve with your favorite raw vegetables, pita bread, or whole-grain crackers.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**Bean Quality Matters**: For the creamiest dip, ensure your lima beans are fully cooked and very tender. If using canned beans, rinse them thoroughly to remove excess sodium.
- 2**Adjust Consistency**: The amount of water needed can vary. Start with 2 tablespoons and add more, one tablespoon at a time, until you achieve your preferred smoothness and spreadability.
- 3**Flavor Development**: While delicious immediately, the dip's flavors deepen and meld beautifully after chilling in the refrigerator for at least 30 minutes.
- 4**Garlic Intensity**: For a milder garlic flavor, you can roast the garlic clove before adding it to the food processor. This will give it a sweeter, less pungent taste.
Adapt it for your goals.
Spicy Kick
Add a pinch of red pepper flakes or a dash of your favorite hot sauce to the food processor for a spicy version.
Herbaceous TwistHerbaceous Twist
Experiment with other fresh herbs like dill, mint, chives, or cilantro instead of or in addition to parsley for a different aromatic profile.
Smoky FlavorSmoky Flavor
Incorporate 1/4 teaspoon of smoked paprika or a tiny amount of liquid smoke for a rich, smoky depth.
Why this is on our healthy list.
Excellent Source of Protein
Lima beans are packed with plant-based protein, essential for muscle repair, growth, and overall bodily functions, making this dip very satisfying.
Rich in Dietary Fiber
High fiber content from lima beans aids in digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness, supporting weight management.
Heart-Healthy Fats
Extra virgin olive oil provides monounsaturated fats, known for their benefits in reducing bad cholesterol levels and supporting cardiovascular health.
Frequently asked questions
Yes, absolutely! Just be sure to drain and rinse them very well before adding them to the food processor to remove excess sodium and improve flavor.
