Breastfeeding Friendly White Bean Dip with Rosemary
Creamy, herby, and deeply satisfying, this white bean dip is the kind of snack that feels indulgent while actually delivering real nutritional value. Cannellini beans are a fantastic source of plant-based protein and fiber, both of which support the increased energy demands that come with nursing. The garlic is gently cooked in olive oil until just golden, which mellows its sharpness and infuses the whole dip with a warm, savory depth that makes it genuinely hard to stop eating. Fresh rosemary and a hit of lemon juice brighten everything up, so the final result tastes far more complex than the ingredient list suggests. Extra virgin olive oil does double duty here — it goes into the blending process for richness and gets drizzled on top for a glossy, restaurant-worthy finish. The red pepper flakes are completely optional, which is a nice touch if you're being mindful about spice while breastfeeding. Serve it with pita, crackers, or a pile of fresh vegetables and you've got a wholesome, crowd-pleasing spread that comes together with almost no effort.
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Learn more →Ingredients
6 servings
- 2 cans (15 oz each) cannellini beans, drained and rinsed
- 4 tbsp extra virgin olive oil, divided
- 3 cloves garlic, thinly sliced
- 1 tbsp fresh rosemary, finely chopped
- 2 tbsp fresh lemon juice
- ½ tsp lemon zest
- ¼ tsp ground cumin
- ½ tsp kosher salt, plus more to taste
- ¼ tsp black pepper
- 2–3 tbsp water
For serving
- ¼ tsp red pepper flakes (optional)
- 1 tbsp extra virgin olive oil, for drizzling (optional)
- 1 sprig fresh rosemary, for garnish (optional)
Instructions
- 1
Heat 2 tbsp of the olive oil in a small skillet over medium-low heat. Add the garlic and rosemary and cook, stirring frequently, until the garlic is softened and just golden at the edges and the rosemary is fragrant, about 3–4 minutes. Watch closely, as the garlic can brown quickly. Remove from heat and let cool for 2 minutes.
- 2
Transfer the garlic-rosemary oil to a food processor. Add the cannellini beans, lemon juice, lemon zest, cumin, salt, and black pepper. Process until the mixture begins to come together, about 30 seconds.
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