We Resolve to... Eat More Vegetables with White Bean Dip! - Sweet Potato Chronicles - Sweet Potato Chronicles

We Resolve to… Eat More Vegetables with White Bean Dip!

You can tell that Laura and I had sim­i­lar hol­i­days by the recipe we came up with for this week — com­pletely inde­pen­dent of each other! As much as my kids are com­plain­ing that I've done away with choco­lates after break­fast — don't judge, they wanted as break­fast so I was doing some par­ent­ing by say­ing no to that — they were ready for the non-stop party of Decem­ber to end. On the way home from one of the final hol­i­day vis­its we made to friends, Esme moaned from the back­seat, "Can we please stay home tonight?"

My big food res­o­lu­tion for my fam­ily is more veg­eta­bles. Of course I make them part of every din­ner but since I'm not of the clean your plate school of thought, they often get left on the kids' plates. They have to try a bite of every­thing but some­times that bite is the only veg­etable that gets into them. So, I need a new strat­egy and here it is. I'm going to strike while the iron is hun­gry. Or what­ever. Instead of the usual small of bowl of Ched­dar Bun­nies I hand over to stop the smalls from cir­cling my legs as I try to make din­ner I'm going to put cut veg­eta­bles out on the table. If a bet­ter snack is there when they're hun­gri­est I think I'm going to have bet­ter luck. And then what hap­pens at din­ner won't be such a big deal.

photo by Maya Vis­nyei

Julian is a fan of dips. What he really loves is say­ing "Dip, dip" as he dips and can you blame him? But Esme can­not deal with dips — but I'm hop­ing this changes this year, too. I like this dip as it's so, so easy to make and I usu­ally have every­thing I need to make it in the cup­board. It's a lot like hum­mus but doesn't require tahini, which I don't always have handy. Legumes are so good for you and full of healthy, lean pro­tein, so you're get­ting a lot out o one lit­tle snack. Feel free to tweak the spices to suit your crew.

And let us know what your res­o­lu­tions are and if we can help you out with any. Want more one-pot din­ners? Look­ing for more veg­e­tar­ian options? Write and tell us what you'd like us to come up with and we'll always do our best for you, lovely readers!

White Bean Dip

1 x 424 gram can of white kid­ney beans (can­nellini would be great, too)
2 cloves of gar­lic, minced very fine
1/2 tsp cumin
1/2 tsp ground corian­der
2 Tbsp olive oil
salt and pep­per to taste


Drain the beans well in a sieve. Dump all ingre­di­ents in a food proces­sor and pulse away until you have a creamy but not per­fectly smooth tex­ture. Move the con­tents around with a spoon or spat­ula half way through to make sure the spices are well blended. Serve with raw veg­gies and crackers.



  1. Tami says:

    For an extra creamy dip I add a small pkg of silken tofu when I blend up a bean dip. Any canned beans are good : ) I also add a table­spoon of black bean & gar­lic sauce and a few drops of sesame oil. Enough flavour in the sauce that you don't need any other spices or extra salt. My friend hates bean dip but loves this dip!

  2. Lindsay says:

    Hey SPC, great sug­ges­tion, I have been look­ing for ways to eat more veg­gies too. Have you ever con­sid­ered hav­ing a log-in for peo­ple here? I would love to be able to save recipes to my "favourites" or some­thing like that. Just a thought.

  3. Barb Yankoski says:

    You are defi­nately on the right track to get the kids to eat more veg­gies by set­ting the veg­gies and a dip out first, while they are "starv­ing"! Another tip is to always have the veg­gies prepped in bag­gies and get the kids to make the veg­gie tray them­selves while you take a few moments to breathe before tack­ling the 6:00 sh-t storm that is din­ner with work­ing moms and tiny, hun­gry hoards of kid­dies. And with the grand­chil­dren, if they said they didn't like some­thing, I found if they pre­pared the veg­gie tray they tried most things on it. Mine hum what they call the "Dip Dip" song too. Cheers

  4. AKT says:

    I make a sim­i­lar dip with white beans, arti­choke hearts, and parme­san cheese, sea­soned with salt, pep­per, lemon zest & juice, and fresh thyme. It's usu­ally a big hit and a nice change from dairy-based dips.

  5. […] a huge fan of dips, this White Bean Dip and Edamame Dip make great nutri­tious and refreshing […]

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