Fructose Free Roasted Garlic White Bean Dip
Creamy, savory, and deeply satisfying, this white bean dip gets its soul from a whole head of slow-roasted garlic — golden, soft, and almost sweet after 40-plus minutes in the oven. The result is a rich, velvety spread that layers beautifully with bright lemon juice, earthy cumin, and a whisper of smoked paprika. Managing fructose intake can make dips and spreads tricky, since many store-bought versions lean on onion, high-fructose sweeteners, or garlic powder in quantities that add up fast — but here, roasting a whole garlic head mellows its fructose content and transforms it into something far gentler on digestion. Cannellini beans bring a naturally creamy base that blends into a smooth, scoopable texture without any added fillers or hidden ingredients to second-guess. A splash of water and a drizzle of good olive oil are all it takes to dial in the consistency. Finish it with fresh parsley and a dusting of smoked paprika and you have something that looks and tastes like it came from a restaurant spread. Serve it with whatever dippers work for your needs and watch it disappear.
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Learn more →Ingredients
6 servings
For the roasted garlic
- 1 whole head garlic
- 1 tsp extra-virgin olive oil
For the dip
- 2 cans (15 oz each) cannellini beans, drained and rinsed
- 3 tbsp extra-virgin olive oil, plus more for drizzling
- 2 tbsp fresh lemon juice
- ½ tsp ground cumin
- ¼ tsp smoked paprika
- ¼ tsp fine sea salt, plus more to taste
- ¼ tsp black pepper
- 2–3 tbsp water, as needed
For serving
- 1 tbsp fresh flat-leaf parsley, finely chopped (optional)
- ¼ tsp smoked paprika, for garnish (optional)
Instructions
- 1
Preheat the oven to 400°F (205°C). Place the garlic head cut-side up in a small baking dish or oven-safe skillet, drizzle with 1 tsp olive oil, and wrap tightly in aluminum foil.
- 2
Roast the garlic for 40–45 minutes, until the cloves are deeply golden, completely soft, and fragrant. Remove from the oven and let cool, still wrapped, for 10 minutes.
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