Pregnancy Friendly White Bean Dip with Rosemary
Creamy, herby, and deeply satisfying, this white bean dip is the kind of snack that feels indulgent without any of the ingredients you'd rather avoid right now. Cannellini beans bring a naturally smooth, buttery base that's rich in plant-based protein and folate — both genuinely useful during pregnancy — while fresh rosemary and lemon juice keep every bite bright and aromatic. The garlic is gently cooked in olive oil until just golden, which mellows its sharpness and builds a warm, savory depth that raw garlic simply can't match. Everything comes together in a food processor in just a few minutes, making this an easy win on days when energy is low but cravings are loud. Store-bought dips can be a minefield of preservatives and hard-to-verify ingredients, so blending your own means you know exactly what's going into every scoop. Serve it with pita, crackers, or fresh vegetables, and finish with that optional drizzle of olive oil for a little extra richness that makes it feel genuinely special.
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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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