Looking for a dip that’s as easy as it is elegant? Say hello to your new favorite appetizer! This White Bean, Olive, and Thyme Spread is a beautiful blend of creamy cannellini beans, briny olives, and earthy thyme, all brightened up with a splash of fresh lemon juice. It’s a powerhouse of Mediterranean flavor and packed with plant-based protein and fiber. Perfect for spreading on crusty bread, dipping fresh veggie sticks, or elevating your next sandwich. The best part? The flavor only gets better as it sits, making it the perfect make-ahead recipe for any gathering.
Ingredients
• 2 1/2 cups / 625 mL cooked or canned white beans, drained and rinsed
• 1 clove garlic, chopped
• 1/4 cup / 60 mL fresh lemon juice
• 1 tablespoon / 15 mL extra-virgin olive oil
• 1 teaspoon / 5 mL dried thyme
• 1/2 teaspoon / 2 mL salt
• 1/4 teaspoon / 1 mL black pepper
• 1/4 cup / 60 mL pitted and chopped green or black olives
• 2 tablespoons / 30 mL chopped fresh parsley
Instructions
1. In the bowl of a food processor, combine the drained white beans, chopped garlic, lemon juice, olive oil, dried thyme, salt, and pepper.
2. Purée the mixture until it is completely smooth and creamy, scraping down the sides of the bowl as needed.
3. Add the chopped olives and fresh parsley to the food processor.
4. Pulse the mixture for about 5 seconds, just enough to incorporate the olives and parsley without fully blending them in.
5. Taste and adjust seasoning if necessary.
6. Transfer the spread to a serving bowl. For best results, cover and refrigerate for at least 30 minutes to allow the flavors to meld and deepen before serving.
Nutritional Information
• Nutrition Information
• Yields: 2 1/4 cups (560 mL)
• Per 1/2 cup (125 mL) serving
• Calories: 272
• Protein: 10 g
• Fat: 14 g
• Carbohydrate: 29 g
• Dietary Fibre: 11 g
• Iron: 4 mg
• Sodium: 281 mg
Pro Tips
• For the creamiest texture, use cannellini beans. Great Northern or navy beans also work wonderfully.
• Make this spread a day ahead! The flavors of garlic, thyme, and olive will deepen and become even more delicious overnight.
• For a sweeter, more mellow garlic flavor, roast the garlic clove before adding it to the food processor.
• Serve with a final drizzle of high-quality extra-virgin olive oil and a sprinkle of red pepper flakes for a beautiful presentation and a little kick.
FAQ
Q: Is this white bean dip a good source of plant-based protein
A: Yes, this dip is an excellent source of plant-based protein. White beans are packed with both protein and fiber, making this a nutritious and satisfying vegetarian option. A single half-cup serving provides about 10 grams of protein.
Q: Can I use other types of beans for this vegetarian spread
A: Absolutely. While the recipe suggests cannellini beans for their creamy texture, other white beans like Great Northern or navy beans work perfectly as a substitute. You could even use chickpeas for a different, but equally delicious, result.
Q: How long can I store this vegetarian bean dip
A: This spread stores very well in the refrigerator. Keep it in an airtight container for up to 5 days. The flavors of the garlic, thyme, and lemon will meld and deepen over time, so it’s a fantastic make-ahead vegetarian appetizer.
Q: Is this white bean and olive spread vegan
A: Yes, this recipe is naturally 100% vegan and dairy-free. It uses only plant-based ingredients, making it a perfect choice for anyone following a vegetarian or vegan diet.
