Easy Garlic Herb Three Bean Dip

This Easy Garlic Herb Three Bean Dip is the next best thing and it's a guaranteed show-stopper! Absolutely comforting, easy to make, and the perfect dairy-free + veggie packed snack or appetizer option that comes full of nutrients. Made with a creamy, smooth hummus made from white beans (aka cannellini beans) and topped with well-seasoned roasted tomatoes and bell peppers and served with organic tortilla chips. This three bean dip is absolutely delicious.

**DISCLAIMER: Original Recipe: Easy Three Bean Taco Casserole. However, changed it to a bean dip with a better outcome. **

Comfort food received its name for a good reason. It means eating a meal that provides inner warmth and positive feelings. Often, comfort food is not always considered healthy because many people consider fried foods, heavy pasta, or desserts to be comfort food. While it is true, I also find comfort in healthy snacks and appetizers that create a beautiful flavor profile.

That's where this Easy Garlic Herb Three Bean Dip comes into play! This amazing dairy-free and vegan dish is made of three beans, olive oil, roasted veggies, and a side of tortilla chips. Sounds comforting yet? Good.

For this dish, I used my Roasted Herb Tomatoes recipe, which can also be the baseline for roasting the bell peppers as well. Easy, peazy! Indulge in the creamy delight of our Whipped Feta Pesto Dip—a fusion of tangy feta, aromatic pesto, and creamy goodness perfect for dipping or spreading. 

How to Make this Easy Garlic Herb Three Bean Dip

This Easy Garlic Herb Three Bean Dip is literally made in a matter of seconds once all of the ingredients have been prepped and/or roasted to perfection. All you need is a large platter or plate and section each ingredient into a spot until everything is laid out.

The Perfect Dairy-Free and Vegan Snack!

This well-rounded casserole has tons of healthy ingredients that appeal to many different diets. Here are some of the healthy vegan ingredients in this meatless hearty dip.

• Black beans - Has a low glycemic index despite carb content
• Kidney beans - Can help reduce blood sugar levels
• Cannellini beans - An excellent source of fiber and Vitamin C
• Bell pepper - High in vitamin C
• Tomatoes- Contains powerful antioxidants

PERFECTLY TOMATOES + BELL PEPPERS

Knowing how to roast all vegetables (in general) perfectly is definitely a learned skill. All veggies are different and they all have vast cooking times.

The most common rule of thumb is to roast thicker vegetables at a higher temperature because they can handle the heat. For example, potatoes or sweet potatoes can roast at a higher temp because of their thickness. Broccoli, on the other hand, lends well to a lower heat when cut into florets.

INGREDIENTS

• Tomatoes. You can add as many tomatoes as will fit on your baking sheet.
• Bell peppers. You can use regular sized bell peppers, chopped small or mini sweet peppers.
• Olive oil. Don’t skimp on the oil! It helps concentrate the tomato flavor and makes a nice jammy texture. You can use these roasted tomatoes like a dressing or sauce. 
• Dried herbs. I like a mixture of Italian herbs like oregano, basil and parsley. But you can mix up the seasonings with other fresh or dried herbs. Thyme, rosemary, marjoram and tarragon are all delicious with tomatoes. 
• Spices. Likewise, feel free to play with different spices in your roasted tomatoes. I like paprika, garlic powder and a pinch of red pepper flakes for a slight kick. 

Ingredients in Easy Garlic Herb Three Bean Dip

• black beans
• red kidney beans
• cannellini beans
• ¼ cup extra virgin olive oil
• 3 garlic cloves
• ¼ cup water
• ¼ cup almond butter (great tahini sub)
• Herbs + Seasonings
• 1 red bell pepper

And don't forget the toppings!

• Tortilla chips (You can use Gluten-Free chips as well!)
• Roasted tomatoes + bell peppers
• Greek yogurt or sour cream, optional
• Dairy-Free Lemon Garlic Dressing, optional

Top Reasons Why You’ll Love This Bean Dip!

Once you make and eat this Easy Garlic Herb Three Bean Dip—– you’ll fall in absolute love. Haha. More importantly, here are also the reasons why you’ll love it the most:

• It’s ALL Vegan + Plant-based.
• Super easy to make and quick 
• So many nutrients in one bowl.
• Great for meal prepping and make aheads for the week!
• Full of comforting flavors, hints of sweetness + savoriness (The best reason!)
• Perfect for any time of day—Snack, Appetizer, Lunch, Breakfast (if that’s your thing), whatever!

What Are Great Options to Pair This Bean Dip With?

When it comes to most dips, I often enjoy them with a side of bread or crispy cracker of some sort. However, you can choose to spruce things up with many other options such as:

Tortilla chips

Crackers

Pita bread

Toasted Bread

Vegetables (i.e. celery stalks, crispy baked potato/sweet potato rounds, etc.)

Storage Suggestions

Place any leftovers in a tightly sealed container in the refrigerator for 3-4 days.

Make Ahead Option

All ingredients can be made and individually stored as meal prep and assembled when ready to serve.

Other Recipes You'll Love

If you love this amazing bean dip, check out some other hearty lunch/dinner recipes!

• Vegan Black Bean Tacos with Avocado Dressing
• Vegan Skillet Sweet Potato Casserole
• Crispiest Jumbo Garlic Herb Fries
• Lemon Herb Roasted Chickpeas + Bucatini
• Spiced Chickpea Stuffed Sweet Potatoes
• Vegan Chickpea Tuna Melt Sandwich

MADE OUR RECIPE(S)?

If you make this Easy Garlic Herb Three Bean Dip, tag @orchidsnsweettea_ on Instagram and hashtag it #orchidsandsweettea!

Easy Garlic Herb Three Bean Dip

April 27, 2022 •

By Shanika

5 from 6 votes

This Easy Garlic Herb Three Bean Dip is the ultimate plant-based snack or appetizer for the entire family. Jam-packed with a creamy hummus base made from white beans and topped with roasted veggies ----this dip is sure to be the star on any table.

Prep Time: 10 minutes mins

Cook Time: 20 minutes mins

Total Time: 30 minutes mins

Serves: 6 servings

Units:

US Customary|Metric

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Ingredients

GARLIC WHITE BEAN HUMMUS:

• 2 (15 oz.) cans cannellini beans, drained and rinsed
• ¼ cup water
• ¼ cup organic raw almond butter (You can also use tahini instead, if desired!)
• ¼ cup Extra virgin olive oil
• 3 garlic cloves, chopped
• 1 teaspoon sea salt
• 1 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 teaspoon dried parsley
• 1 teaspoon dried oregano (You can use Gluten-Free chips as well!)
• ½ teaspoon smoked paprika
• ½ teaspoon dried thyme

SAUTEED BEANS:

• 1 (15 oz.) can kidney beans, drained + rinsed
• 1 (15 oz.) can black beans, drained + rinsed
• 1 teaspoon smoked paprika
• 1 teaspoon oregano
• 1 teaspoon sea salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon ground cumin
• ½ teaspoon dried thyme

OTHER:

• 2 cups roasted herb tomatoes
• 1 cup roasted chopped bell peppers
• organic tortilla chips
• fresh cilantro or parsley, for garnish

Instructions

TO ROAST TOMATOES + BELL PEPPERS:

• To roast both tomatoes and bell peppers, use the same roasted herb tomato recipe.

TO SAUTE THE BEANS:

• Add 1-2 Tbsps of olive oil to a medium 10-inch skillet over medium-high heat.
• Add the drained kidney and black beans along with the seasonings: salt, black pepper, smoked paprika, oregano, garlic powder, onion powder, cumin, and thyme, stirring everything together until combined. Continue to stir until beans are tender and warmed through, about 8-10 minutes.

TO MAKE THE WHITE BEAN HUMMUS:

• In a food processor, add the drained beans, chopped garlic, oil, water, salt, black pepper, garlic powder, smoked paprika, parsley, oregano, and thyme; processing everything on high-speed until smooth, about 2-3 minutes. Add more salt, to taste. NOTE: If it doesn't become smooth enough, add another 2 Tbsps of liquid (water) and process again.

TO MAKE THE DIP:

• In a large bowl add the white bean hummus, spreading it out evenly. Top with sauteed beans, roasted tomatoes, roasted bell peppers, and garnish with fresh herbs (like parsley or cilantro), if desired.
• To serve, enjoy with your favorite tortilla chips, crackers, or pita bread.
• Bon Appetit!

Tips & Tricks

• STORAGE: Place any leftovers in a tightly sealed container in the refrigerator for 3-4 days.
• OIL: If you'd like to use an alternative to Extra virgin olive oil, you can also use extra Grapeseed oil, avocado oil, or coconut oil.
• HERB ROASTED TOMATOES: To make this, see my recipe here. Also, use this recipe for bell peppers.
• ALMOND BUTTER: Almond butter makes for a great tahini sauce substitute, however, you can always keep things traditional with tahini.
• MAKE AHEAD: All ingredients can be made and individually stored as meal prep and assembled when ready to serve.
• SPICES/HERBS: If desired, you can reduce the amounts slightly. Please know that this recipe is bold in flavor, so feel free to adjust based on your tastebuds.

Nutrition

Calories: 249kcal | Carbohydrates: 23g | Protein: 8g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Sodium: 1477mg | Potassium: 617mg | Fiber: 9g | Sugar: 4g | Vitamin A: 567IU | Vitamin C: 21mg | Calcium: 122mg | Iron: 4mg

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