Creamy White Bean & Broccoli Dip

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Sometimes, you just make something that is so good…it’s stupid. Where you are literally laughing at yourself while you eat it because it’s freaking delicious and all you can think to call it is “stupid.” A recipe that makes your educated vocabulary and years of work as a journalist disappear and you type like a cave man. “DIP GOOD. MUST EAT. UGGA UGGA UGGA.” Folks, this creamy white bean & broccoli dip is one of those recipes.

White bean and broccoli dip

Caveman linguistics aside, this dip was made for skinny Super Bowl eating. It’s creamy, thick and full of amazing flavors like cilantro, lime, toasted pine nuts and pepper. It’s a symphony in your mouth. And the best part ever? It has only 5 grams of fat per 1/4 cup serving! Which trust me, you won’t have any trouble consuming.

Creamy white bean dip2

To give this dip even more depth (and a bigger punch to the gut of healthy things), I added a head of roasted broccoli, chopped up little carrots and some garlic. Can we talk about how much I love little carrots? Not to be confused with baby carrots, these are like…teenager carrots. Young adults. Old enough to sneak out of the house with boys they met online and then kiss said boys in their old Dodge Durango. Old enough to sneak out of their best friends house, go visit a boy and get violently ill on Dutch brown liqueur. Totally rebellious young adult carrots, wouldn’t you say?

little carrots

If you don’t want carrots, don’t use them. This dip is really customizable and you can add whatever veggies you love. However, I highly recommend NOT omitting the cilantro. It adds such an amazing flavor to the dip that you just can’t get with any other herb. Unless you are one of those people who literally accosts your face if you ask them if they want cilantro. “ARE YOU KIDDING ME? CILANTRO? I CAN’T AND WILL NEVER EAT IT.” If you are one of those people, here’s some advice. Calm down, it’s just an herb. And you can sub out something else, no need to rip my face off.

This dip totally trumps any weird quesos or chunky white “vegetable” dips you can buy at the store. Plus, it’s super healthy, really easy and so good you’ll want to stick one of those swirly straws in it and suck away.

Creamy White Bean & Broccoli Dip

Creamy white bean broccoli dip

Yields about 2 1/2 cups, serves about 10.
Prep time: 10 minutes

Ingredients:

  • 1 can (15 ounces) white canneloni beans, drained
  • 1 small head of broccoli, cut into florets
  • 2 cloves garlic
  • 3/4 cup chopped carrots
  • 2 tablespoons olive oil
  • 2 ounces low-fat cream cheese
  • Salt and pepper
  • About 1/4 cup chopped cilantro
  • Juice from one lime
  • About 2 tablespoons pine nuts
  • About 2 tablespoons water*

*Add water if mixture is too thick. Totally optional.

Directions:

  1. Preheat oven to 425 degrees F. Grease a baking dish liberally with nonstick cooking spray. Add broccoli, carrots and garlic to the pan. Liberally season with salt and pepper. Roast for about 10 – 12 minutes, or until nicely browned. Remove from pan and place into a food processor. Add white beans, cream cheese, olive oil, cilantro, lime juice and salt and pepper. Pulse on low until mixture is thick and smooth. Add water if too thick.
  2. In a skillet over medium heat, toast pine nuts for about 3 minutes, stirring constantly. Garnish the dip with pine nuts and additional cilantro and enjoy!

Nutritional information per 1/4 cup:

Calories: 114
Fat:  5 grams
Carbohydrates: 11.7 grams
Fiber: 2.75 grams 
Protein: 4.9 grams
Weight Watchers Points: 3

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Comments

  1. Posted by Liz DellaCroce on
    Friday, February 1st, 2013
    You had me at creamy.
  2. Posted by Julie @ Table for Two on
    Friday, February 1st, 2013
    you seriously just cracked me up. hahahaha "uga uga uga" idk what it is, but that is making me cry laughing. i love you. and this dip is calling my naaaame!
  3. Posted by Gina @ Running to the Kitchen on
    Friday, February 1st, 2013
    Love this whole post. Too funny. I was SO that teenage carrot. Also, the dip looks freakin' amazing.
    • Posted by realistic.nutritionist on
      Friday, February 1st, 2013
      HAHAHA! Those teenage carrots moments may or may not be based on actual events in someone's life.
  4. Posted by Bev @ Bev Cooks on
    Friday, February 1st, 2013
    I need to lie down.
  5. Posted by roastedroot on
    Friday, February 1st, 2013
    Skinny Super Bowl!!!!! Yes!!! We can have delicious food at our Super Bowl party and not feel like we need to take a 5-year nap! Love this dip - I don't dip nearly enough and this is a dipping weekend! Have fun, lady!5
  6. Posted by Dixya Bhattarai on
    Friday, February 1st, 2013
    i cannot wait to try this dip and i love cilantro :) loved the idea of broccoli, do you think cauliflower would work?
    • Posted by realistic nutritionist on
      Friday, February 1st, 2013
      Yes!
  7. Posted by carrian on
    Friday, February 1st, 2013
    This looks amazing. And just between you and I, could we talk about the cilantro haters? Why are they always so angry about cilantro? "Is that cilantro, oh I hate cilantro" Say what?!! I guarantee it's in almost all of the Mexican food you eat at restaurants and you JUST DON'T KNOW. Ok, I feel better now.
    • Posted by realistic nutritionist on
      Friday, February 1st, 2013
      WHY do they hate it? I don't understand! They never offer any real answers.
  8. Posted by Tutti Dolci on
    Friday, February 1st, 2013
    What a great dip, i love white beans and broccoli!
    • Posted by realistic nutritionist on
      Friday, February 1st, 2013
      Oh thanks!
  9. Posted by domesticfits on
    Friday, February 1st, 2013
    Yay for this! I need low cal dips in my life because I have a wee bit of an issue with that whole idea of portion control
    • Posted by realistic nutritionist on
      Friday, February 1st, 2013
      um, I was like face first drinking this so I'm totes in the same boat :)
  10. Posted by Rachel @ Baked by Rachel on
    Friday, February 1st, 2013
    I'm totally stuck on your nails right now lol. Sorry. That pink sparkle is so pretty!
    • Posted by realistic.nutritionist on
      Saturday, February 2nd, 2013
      Aww thank you!! :)
  11. Friday, February 1st, 2013
    Such a delicious looking, nutritious dip! Love it, Claire!
  12. Posted by Stephie Swope on
    Friday, February 1st, 2013
    Yum, so smart to use all of those veggies! I love white bean dips, and the broccoli in this makes me definitely a fan!
    • Posted by realistic nutritionist on
      Saturday, February 2nd, 2013
      yay!! I hope you like it!
  13. Posted by Christina on
    Friday, February 1st, 2013
    I am drooling over these photos right now!
  14. Posted by Stephanie @ Eat. Drink. Love. on
    Saturday, February 2nd, 2013
    This dip looks so good! And it won't make me feel all guilty about it after!
  15. Saturday, February 2nd, 2013
    (a) love the sparkly nails
    (b) I want to dive into that bowl of dip. For real.
    • Posted by realistic nutritionist on
      Saturday, February 2nd, 2013
      Thank you! I figure I'd spruce up my tired, old nails for spring :)
  16. Posted by PB and Peppers on
    Saturday, February 2nd, 2013
    Ohhh this looks fabulous! Love the dip!! This would be good for my weekly dip this week!
    • Posted by realistic nutritionist on
      Saturday, February 2nd, 2013
      Oh it's amazing! I promise you'll love it!
  17. Posted by Bree (Skinny Mommy) on
    Saturday, February 2nd, 2013
    How awesome is that it is so good and healthy to boot? Way to go!
  18. Posted by uTry.it on
    Sunday, February 3rd, 2013
    This is such a healthy dip. I think I would love this better than any other fatty dip. At least, I know I would feel much better after eating it. :)
  19. Posted by CrunchyCreamySw on
    Sunday, February 3rd, 2013
    I just want to dive right in!! PS: Love the glitter nail polish, Claire! :)
  20. Posted by Sophia @ NY Foodgasm on
    Tuesday, February 5th, 2013
    LOVE your nails!!
  21. Posted by David Crichton on
    Thursday, February 21st, 2013
    Looks amazing, I love all these new dips with pulses other than chickpeas.

    Nails are good too!