Food Friday : Avocado Bean Spread (or Dip)

avocado bean spread or dip

Always on the lookout for healthy snack or mini-meal ideas, I have come up with a new favourite! It’s a spread made of avocado, white beans (Cannellini or kidney), and tomato. Combined with heart-healthy olive oil and vitamin C rich lemon, this is as nutritious as it is delicious. It can also be served as a dip for vegetables or tortilla chips.

This recipe makes about 3 cups … feel free to halve the recipe if that’s too much for you. We just kept in the the refrigerator and snacked on it over a few days.


Avocado Bean Spread (or Dip)

  • 2 cups cooked or canned white beans, rinsed and drained.
  • flesh of 1 ripe avocado.
  • 1 tomato cut into chunks. (The quantity of tomato you use determines how thick your spread/dip will be. Use more if you want it dip-like, or less if you want a paste you can spread.)
  • Juice of 1 lemon (Roll your lemon between your palm and cutting board before cutting and you’ll get way more juice from it!)
  • 2 tablespoons olive oil.
  • Some ‘good’ onion such as white, Spanish, red, green or shallot (avoid yellow cooking onions for this recipe). About 2 tablespoons chopped.
  • 1 clove garlic. Slice in half and remove inner core (it can be bitter), and then mince finely.
  • About 1 tablespoon fresh herbs, chopped. We used a combination of basil, oregano, rosemary and parsley because it was all in our herb garden, but use what you have available. Oregano is good.
  • Some finely chopped hot pepper (if you like it). We’re on the ‘like it’ side and used 1/2 a Scotch Bonnet pepper
  • Salt to taste (1 to 2 teaspoons or so)

Using a food processor, mince onion and blend together with avocado, beans and 1/2 tomato. Then add other ingredients and blend until smooth. Add more tomato and blend to reach the consistency you prefer. I used one medium sized tomato, (as pictured with the ingredients).


Avocado and white bean dip

Ingredients part 2
    Instructions part 2

    Ingredients part 3
      Instructions part 3

      Ingredients part 4
        Instructions part 4
        Avocado Dip, Vegetable spread dip

        We served it with wheat crackers and also made wrap sandwiches with multi-grain and seed wraps, adding lettuce and shredded carrot. If serving as a dip, you can drizzle a bit of olive oil over top to make it look prettier.

        And it is Friday! It’s a three day week-end here. We’re not exactly sure what we’ll get up to. How about you? Hope it turns out to be fun.

        Thanks for visiting,