Roasted Garlic and White Bean Dip

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Skill Level
Preparation Time 10 minutes Total Time 10 minutes
Servings 8 Cost Per Serving $0.29
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1 1/2 cupsWhite Kidney Beans, drained and rinsed
1 headGarlic, roasted
3 tbspExtra Virgin Olive Oil
2 tspBalsamic Vinegar
1/2 tspSea Salt and Freshly Ground Black Pepper


  1. To roast garlic, preheat the oven to 375 degrees F. Cut the top off of a head of garlic, add 1 tsp of olive oil. Wrap in aluminum foil and bake from about 45 minutes.
  2. Place all ingredients in a food processor and pulse until the dip comes together but is not too smooth.
  3. Season to taste, top with a drizzle of balsamic vinegar and serve with raw vegetables or whole grain pita.


  • ​Components of white beans called alpha-amylase inhibitors have been studied for their role in controlling blood sugar and possibly promoting weight loss. These components may help slow down the absorption of carbohydrates, lowering the glycemic index of a meal and preventing blood sugar spikes.
  • Garlic contains compounds called allicin and alliin. In cell studies, these compounds have been shown to strengthen the immune system and prevent tumour cells from growing. A large study investigating the links between nutrition and cancer in 10 countries found that regularly eating garlic and onions was associated with a lower risk of colorectal cancer.
  • Extra virgin olive oil (EVOO) is the healthiest oil to use for salad dressings and in dips. It is made by squeezing the oil out of olives using natural methods and has not been mixed with other oils. Regular, light or virgin olive oils may have been treated with heat, extracted from the olives using chemicals, and are sometimes mixed with cheaper oils such as canola or soybean oils. As a result, EVOO is higher in antioxidants that lower inflammation in the blood. Inflammation is linked to chronic diseases such as heart disease, type 2 diabetes and cancer.