Smoked Garlic and Caramelised Red Onion White Bean Dip (Top 14 Free)
VEGAN II SOY FREE II GLUTEN FREE II DAIRY FREE II NUT FREE II SESAME FREE II TOP 14 FREE II FISH FREE II SHELLFISH FREE II NIGHTSHADE FREE
I wanted to create a stunningly healthy dip using cannellini beans instead of always making houmous. This recipe is really creamy and smoky with a beautiful sweetness from the caramelised red onions. You could serve this as a dip, or in a wrap or a salad. Its really simple to put together and only contains 5 ingredients.
Smoked garlic
If you cannot get hold of smoked garlic just use regular garlic. I bought my garlic from my local organic butchers but have seen them in farm shops. Look out for smoked garlic it really is worth trying to get hold of some as the smell and flavour is just sublime.
Cannellini beans/white beans
For ease and time use pre cooked cannellini beans.
Olive oil
Extra virgin cold pressed olive oil is best, however you could use hemp or avocado oil instead.
Storage
The dip will keep in the fridge for 4 days in an airtight container.
Ingredients
Serves 2 - 35 min prep & cooking time
Step by step
Recipe
235 g tin of cannellini beans
1/2 tsp brown sugar
1 bulb of either smoked or regular garlic
1/2 white onion roughly chopped
2 small red onions sliced
1 tbsp extra virgin olive oil
salt & pepper to taste
juice of 1/4 lemon
3 tbsp water
red chilli flakes to garnish * optional
Method
Start by pre heating the oven to 180°C/356°F gas mark 4
Peel and roughly chop the white onion and roast for 15/20 mins till soft. At the same time cut the bulb of garlic in half and roast alongside the onions till soft. ( cover the garlic with foil) once roasted leave to one side to cool.
Meanwhile saute the red onions with a tsp of oil till soft adding a 1/2 tsp of brown sugar, cook till sticky and translucent.
In a nutri bullet, or food processor add the cannellini beans, lemon juice, oil, water, seasoning, white onions, squish the garlic out into the food processor, and blend for a few seconds till creamy.
Spoon into a bowl and top with the caramelised red onions and sprinkle with chilli flakes.
Variations
You could add ground cumin to this recipe if you wanted, and possibly sub the cannellini beans for butter beans but you may need to add more water to create the right consistency.
If your find cooking for your allergies and intolerances challenging. I also teach cookery classes and can do this in person or via zoom. Contact me here for a tailor-made class to suit your requirements.
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