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

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.