Recipes Health Conditions Diabetes 5-Day Diabetes Meal Plan Guide 5-Day Diabetes Meal Plan Guide Overview Breakfasts PB & Banana Crepes Chocolate Chia Smoothie Coconut Raspberry Oatmeal Hummus Breakfast Bagel Broiled Top Breakfast Frittata Lunches and Dinners Asian Chopped Salad Red Curry Lentil Soup Asparagus Chicken Fried Rice Mexican Chicken Verde Casserole Spring Baked Pasta Snacks Garlickly Walnut Edamame Mix Curried White Bean Dip Pumpkin Cheesecake Mousse Avocado Tuna Salad Crisps Dark Chocolate Cake Curried White Bean and Cashew Dip Recipe By Rachael Hartley, RD, LD facebook twitter linkedin Rachael Hartley, RD, LD, is a registered dietitian and certified intuitive eating counselor. She runs the popular The Joy of Eating blog. Learn about our editorial process Rachael Hartley, RD, LD Medically reviewed by Medically reviewed by Richard Fogoros, MD on June 29, 2017 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Review Board Richard Fogoros, MD Updated on September 20, 2019 Print Rachael Hartley, RD, LD, CDE (23 ratings) Total Time: 195 min Prep Time: 190 min Cook Time: 5 min Servings: 8 (1/4 cup each) Nutrition Highlights (per serving) 119 calories 6g fat 14g carbs 5g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 8 (1/4 cup each) Amount per serving Calories 119 % Daily Value* Total Fat 6g 8% Saturated Fat 1g 5% Cholesterol 0mg 0% Sodium 171mg 7% Total Carbohydrate 14g 5% Dietary Fiber 3g 11% Total Sugars 1g Includes 0g Added Sugars 0% Protein 5g Vitamin D 0mcg 0% Calcium 34mg 3% Iron 1mg 6% Potassium 232mg 5% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. You can always find hummus in this dietitian’s fridge—it’s inexpensive, filling, and packed with healthy fats and protein that make it a satisfying snack. Even though I love to buy store bought hummus, sometimes I like to switch it up with other homemade bean dips, like this curried white bean and cashew dip, which can be made in just minutes. It uses white beans, which have a creamier texture, so it’s easy to use less fat. This recipe requires only a small amount of soaked cashews and a few tablespoons of olive oil. Ingredients ¼ cup cashews 1 14-ounce can white beans Juice of 1 lemon 2 teaspoons curry powder ½ teaspoon cumin ¼ teaspoon salt 1 clove garlic (peeled and minced) 2 tablespoons extra-virgin olive oil 2 tablespoons cilantro (chopped) Preparation Place cashews in a bowl and cover with water. Sit out to let soak and soften at least 3 hours. Drain cashews and add to a food processor along with beans, lemon juice, curry powder, cumin, salt, and garlic. Blend until it’s starting to get creamy, scraping down sides as needed. Stream in olive oil while blending, until the dip is creamy and well combined. Scrape into a serving bowl and serve garnished with cilantro. Ingredient Variations and Substitutions While I think this dish tastes best with mild and creamy white beans, you could substitute any other mild tasting bean—garbanzos, lima beans, and even lentils would be delicious in this dip. I especially love to use lima beans, which have a starchy and creamy texture, similar to white beans. If you’re making this dish for someone who is allergic to tree nuts, use ¼ cup tahini, a ground sesame seed paste normally used in hummus, or unsweetened sunflower butter Cooking and Serving Tips Stuck with a dried out lemon? Roll it on the counter or pop it in the microwave for 10 seconds to help release juices. Still can’t get much juice? Use the zest to give the dip lemony flavor and add a little reserved liquid from the canned beans to help thin it to your desired consistency. I like to serve this dip with a big plate of crunchy, raw vegetables. I just love the color contrast with the yellow dip and beautiful, bright veggies. For a veggie tray people will actually want to eat, include wedges of mini-cucumbers, rainbow carrots, cherry tomatoes, blanched or roasted cauliflower, halved radishes, and peppers. You could also throw on pieces of toasted pita or naan bread, preferably whole grain, which is better for blood glucose control. I also love to use this dip to make a tasty lunch wrap. Spread a whole grain tortilla with the curried dip, layer with lettuce leaves, lots of veggies, cooked and shredded chicken, and a sprinkle of feta or goat cheese. Rate this Recipe You've already rated this recipe. Thanks for your rating! Was this page helpful? Thanks for your feedback! Get simple, delicious recipes to help you eat well without feeling deprived. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Wallace TC, Murray R, Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016;8(12). DOI:10.3390/nu8120766 Polak R, Phillips EM, Campbell A. Legumes: Health Benefits and Culinary Approaches to Increase Intake. Clin Diabetes. 2015;33(4):198-205. doi:10.2337/diaclin.33.4.198 Mah E, Schulz JA, Kaden VN, et al. Cashew consumption reduces total and LDL cholesterol: a randomized, crossover, controlled-feeding trial. Am J Clin Nutr. 2017;105(5):1070-1078. doi:10.3945/ajcn.116.150037