Plant-Based Recipe:
Sardinian White Bean Dip

This dip/spread is a lot like hummus ... but we’re all just a little bit sick of hummus, aren’t we? There’s no tahini here, so the flavor is somewhat cleaner (and the recipe lower in fat, if that matters to you, especially if you omit the oil).

Supposedly, it’s very similar to something they eat on the Italian island of Sardinia, one of the world’s longevity “Blue Zones” studied in Dan Buettner’s book of the same name. (Both The Blue Zones and The Blue Zones Solution are totally worthwhile and inspiring reads, by the way.)

Inspiration: The Blue Zones Solution, by Dan Buettner.

Ingredients

  • 1⁄2 teaspoon salt
  • 2 cans (or 3 cups cooked) cannellini beans, drained and rinsed (almost any bean will work, so
    feel free to try others)
  • Juice of one medium lemon (about 3 tablespoons)
  • 1-2 teaspoons dried herbs (any you like -- I usually use an Italian blend plus fennel seeds)
  • 2 tablespoons olive oil (If you don’t mind oil, you can use use up to a quarter-cup for a richer spread. If you want to it to be totally oil-free, substitute liquid from the beans or water.)

Directions

  1. Use a food processor or blender to first mince the garlic, then add all remaining
    ingredients except for oil (or your substitute liquid) and pulse to form a very rough
    paste.
  2. Then, with the motor running, stream in the oil or other liquid with the
    motor running. Do it quickly so that the spread retains a bit of texture.
  3. Serve with veggies or pita wedges, or spread on pizza crust, bagels, or just about
    anything else where you want to add some heft and nutrition.

Complement
Plus

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Spray

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Protein

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Ensure you're getting the precise nutrients needed to thrive on a vegan diet... and nothing else.

Ensure you're getting the precise nutrients needed to thrive on a vegan diet... and nothing else.

Everything you need to know about supplementing a plant-based diet.

 

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Everything you need to know about supplementing a plant-based diet.

 

Get the ultimate guide (it’s totally free).