Garlicky bean and sage dip has a pleasant whipped texture and mild earthy flavors that pair well with chips or bread. Make it in ten minutes and use it as a dip or as a spread on your favorite bread.
My toddler may be a secret vegetarian because he’s been refusing meat ever since I introduced solids. While I am not overly concerned with the lack of meat in his diet, I am trying to make sure he gets enough protein every day. His love of legumes, especially beans, makes that task easier and a garlicky bean and sage dip is often just the right solution for those picky toddlers.
Kidney beans are not only a great source of high quality protein but also fiber, iron and magnesium. Did you know that a cup of cooked kidney beans provides 31% of daily recommended amount of protein? (Source)
I strive to use dry beans to avoid canned food but this recipe can be used with either. Don’t be afraid of using dry beans, they are fairly easy to use once you get a hang of it. I wrote about benefits of soaking dried beans and cooking them in this post.
- 4 oz dry red kidney beans, soaked and cooked; or 2 15-oz cans red kidney beans, drained)
- ½ tsp coarse salt
- ¼ tsp black pepper
- ¼ tsp dill weed
- 1 tsp parsley flakes
- ½ tsp olive oil
- 3 garlic cloves
- 3 fresh sage leaves
- In a small skillet, heat olive oil over medium heat. Toss in garlic and sage and sauté until garlic releases its flavor, about 30 seconds. Remove from heat.
- In a food processor bowl, combine drained beans, salt, pepper, dill weed, parsley flakes, and salted garlic and sage. Whip until smooth and creamy, about 2 minutes.
- Transfer to a serving bowl and chill before serving.
- Serve as a dip with organic tortilla chips or with bread as a spread.
To make Garlicky Bean and Sage Dip recipe, you will need:
*This post contains Amazon affiliate links to products I’ve used to create this recipe.