This Balsamic White Bean Dip recipe is a simple and easy-to-make PCOS-friendly snack made with white beans and balsamic vinegar. It’s a flavourful alternative to traditional hummus and perfect for dipping any veggie or cracker.
Keep reading for how to make this gluten-free, dairy-free and super flavour PCOS-friendly bean dip snack…
MAKING EATING FOR PCOS EASY AND DELICIOUS WITH BALSAMIC WHITE BEAN HUMMUS DIP…
Hummus and veggies is one of my favourite snacks (and homemade versions of hummus/bean dips can easily be made PCOS-friendly!). When I want to switch up my hummus game, I make this one with white beans instead of chickpeas and lots of balsamic vinegar. It’s all things sweet, tangy, garlicky, flavourful and perfect for dipping…
- 1 cup White Cannellini Beans (white kidney beans)
- 1 1/2 Tbsp Balsamic Vinegar
- 1 tsp Dijon Mustard
- 1 small Garlic
- 1/8 tsp Sea Salt
- Black Pepper (to taste)
- 1 Tbsp Water
- 3 Tbsp Extra Virgin Olive Oil
- Add beans, vinegar, mustard, garlic, salt, black pepper (to taste) and water to a food processor or high-speed blender.
- Pulse a couple of times to combine all the ingredients then while the food processor is running, slowly stream in the olive oil.
- Continue blending until hummus is smooth and creamy, about 3 to 5 minutes, scraping down the sides of the food processor as needed.
- Transfer to an airtight container and refrigerate for up to four days. Serve with cut-up veggies or PCOS-friendly crackers for dipping or as a condiment for chicken or salads.
Keywords: hummus, bean dip, white bean dip, snack, dip
HOW TO MAKE THIS PCOS-FRIENDLY WHITE BEAN DIP WITH BALSAMIC RECIPE…
Here are some tips to help make great PCOS-Friendly Balsamic White Bean Hummus Dip…
- I always use canned beans for this recipe (and for more recipes that required cooked beans). Canned, pre-cooked and ready-to-go beans make things super easy and there’s no soaking or pre-cooking required. When using canned beans always check the label and choose a bean that has minimal salt and preservatives added and be sure to drain and rinse the beans well before using.
- The white beans I used here are cannellini beans AKA white kidney beans. These beans do have a pretty tough skin/outside (yet soft, creamy centre) so the key to a smooth dip is lots of time in the food processor. Don’t be afraid to blend well for at least a few minutes and a smooth and creamy dip.
- I love balsamic vinegar. It adds a sweetness and tang to just about anything and there really isn’t anything else like it. Make sure you are using high-quality balsamic vinegar (read the label to make sure there are no added sugars or artificial ingredients added).
- If you don’t have white kidney/cannellini beans, I’m sure chickpeas would do just fine here (other white beans like navy or pinto could be a good substitution here but I haven’t experimented with those beans in particular here). And if you’re looking to add even more flavour to your dip a spoonful of tahini or some herbs would all be welcomed additions.
- If you find the flavour of this hummus dip to be a little flat after a day or two in the fridge (I usually always find this with homemade dips like this) stir in a little splash of balsamic and a pinch of salt to liven things up again.
EASY CANNELLINI BEAN HUMMUS RECIPE FREQUENTLY ASKED QUESTIONS
Is White Bean Hummus PCOS-friendly? Is it good for you?
Yes! Homemade white bean hummus when made with olive oil or avocado oil and simple spices can definitely be PCOS-friendly and a really healthy, good-for-you snack or condiment option (I talk about this more below so keep reading!).
Can you make hummus with white beans?
Of course! I don’t think hummus is technically hummus without the chickpeas but any bean/lentil/legume can be blended up with things like healthy oils, lemon or vinegar, herbs and spices to produce a delicious hummus-like bean dip perfect for veggies or crackers.
Can you freeze white bean hummus dip?
I would probably not freeze hummus for later. To be honest, I’ve never tried but I don’t think the thawed hummus would have quite the same taste and texture as the fresh stuff. I’d suggest not freezing this.
MORE ABOUT THIS RECIPE FOR HEALTHY WHITE BEAN HUMMUS WITH BALSAMIC VINEGAR…
This is my go-to when I need to switch up my hummus game.
Let’s be real – from a nutritionist’s point of view, bean dips, like hummus, are an amazing snack that checks a lot of boxes. It’s a beautifully tasty combination of healthy fats and fibre with a touch of protein thrown in thanks to the beans and the perfect incentive to help you eat more veggies. And I think it’s pretty cool that hummus has become so mainstream now too (try finding a grocery store that does not stock at least one (if not 15) hummus/bean dip options).
What’s not so great about hummus-style dips when it comes to PCOS-friendly food and nutrition is that more often than not store-bought options are loaded with super-refined oils (canola, vegetable, etc), added flavours/flavour enhancers and sometimes even lots of sugar.
Oils like canola, safflower, sunflower and generic vegetable oils are less than great options for PCOS. This is because these are highly processed, super refined, pro-inflammatory oils (meaning they can actually promote inflammation in the body). Inflammation, right next to insulin and blood sugar issues, is a huge trigger for hormone imbalance in PCOS and any food that contributes to more inflammation in the body should be limited/avoided (in my opinion of course which is why the PCOS nutrition and wellness programs and resources I have created teach you to steer clear of these types of ingredients).
And because I’ve yet to find too many store-bought or ready-to-go hummus/bean dip options that are totally PCOS-friendly (ie. don’t contain these pro-inflammatory oils or things like added sugar) I always make my own. And when your kitchen is stocked with the right pantry staples and kitchen gadgets (like canned beans and a food processor) it really doesn’t take much time or effort at all to get a healthy snack or condiment onto your plate all week long.
If you liked this Balsamic White Bean Dip then you’ll love this Lemon Garlic Hummus too.
I HOPE YOU LIKE THIS RECIPE AS MUCH AS I DO! IF YOU GIVE THIS BALSAMIC WHITE BEAN HUMMUS DIP RECIPE A TRY LET ME KNOW IN THE COMMENTS BELOW AND BE SURE TO SHARE A PICTURE ON INSTAGRAM USING THE TAGS @ALWAYSNOURISHED. I LOVE TO SEE WHAT YOU’RE COOKING!
This Balsamic White Bean Dip was originally published in October 2015. The recipe and photos were updated in May 2022. Thank you for supporting Always Nourished and making recipes like this one possible!