Omega 3 White Bean Dip

by Maggie on April 11, 2012

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I like bean dips because you can sneak all sorts of goodies into your food processor and end up with a protein-boost. It’s fabulous. Plus, my kids love to dip!

When I’m feeling a little lazy, it’s so easy to grab a can of beans and whip up a nutritious bean dip. It’s also really easy to use some leftover cooked beans to make a dip.

I added some hemp hearts to this bean dip recipe so I could up the amount of heart-healthy omega 3’s.  They help reduce cholesterol and lower your chances for cardiovascular disease.

Did you know that hemp contains all 10 essential amino acids, so you’ll get even more protein on your cracker!

Sometimes, with all of the food prep I do, it’s nice to have easy meals to fall back on. Add a salad, some fresh cut veggies, and you’ve got a meal.

Omega 3 White Bean Dip

1 can white beans (cannellini beans)
¼ cup hemp hearts
½ medium-sized clove of garlic, chopped
2 tbsp fresh parsley, chopped
¼ tsp herbamare or sea salt
1 tbsp lemon juice
1 tbsp flax oil
black pepper to taste

Add beans, hemp hearts, garlic and parsley to the bowl of your food processor. Puree and add herbamare, lemon juice, flax oil, and black pepper to taste. Puree until smooth.

Serve with crackers, veggies, or in a wrap.

Yield: approximately 2 cups

Want more bean dip tips and recipe ideas? Check out Valerie’s post on The Balanced Platter.

What’s one of your easy meals?