Sweet Onion & White Bean Dip

This dip is made with white cannellini beans and takes on a completely
different flavor with caramelized onions, balsamic and capers. This dip can also be used as a sandwich spread or a pizza base instead of traditional tomato sauce. Get creative, this is a keeper


1 Tablespoon olive or coconut oil
1 Cup roughly chopped red onion
2 cloves of garlic roughly chopped
1 Tablespoon balsamic vinegar
1 - 15 oz canned white cannellini beans (BPA free and well-rinsed)
2 Tablespoon fresh lemon juice
1 teaspoon capers
1/2 teaspoon dried oregano or 1 teaspoon fresh oregano
Salt and pepper to taste


In a saucepan, sauté onions in oil for several minutes on high heat stirring constantly. Add garlic and continue stirring for another 3-5 minutes. Add balsamic vinegar, cover and reduce heat to low for 2-3 minutes until balsamic and evaporated and caramelized the onions. Remove from heat.

In a food processor add beans, onions mixture , lemon juice, capers and oregano. Process on high until smooth and creamy.

Serving Size 2 Tablespoons

Per serving: Calories 43, Fat <1g Carbs 7.3g, Fiber 1.4g, Protein 2.1g

iin - white bean dip pic
Scroll to Top