snack · vegetarian · 15 min

White bean spinach dip

Name: White bean spinach dip
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Yield: 2 servings
Ingredients: 200 g Cooked white beans, drained; 200 g Firm silken tofu; 60 g Baby spinach; 5 g Olive oil; 15 g Lemon juice; 3 g Garlic — minced; 40 g Whole wheat crackers

A warm white bean and spinach dip blended with tofu, served with a few crackers.

By GLP-3 Wiki · Updated September 2026 · How we review

AI-generated recipe illustration

makes 2 servings

19.7 g protein9.2 g fiber319 kcalper serving

One serving: 1 portion. Nutrition is estimated per serving; changing the batch size scales the ingredients.

Prep: 10 min · Cook: 5 min · Total: 15 min

Contains: soy, wheat. Check ingredient labels for allergens and cross-contact.

Ingredients

200 gCooked white beans, drained
200 gFirm silken tofu
60 gBaby spinach
5 gOlive oil
15 gLemon juice
3 gGarlic — minced
40 gWhole wheat crackers

Steps

Wilt the spinach
Heat oil in a small skillet. Stir in garlic for 30 seconds, then add spinach and a splash of water. Cook until wilted.
Blend
Blend the drained white beans, silken tofu and lemon until mostly smooth. Add the cooked spinach and pulse briefly so small green flecks remain.
Warm and serve
Return to low heat and stir until hot throughout. Divide into two small bowls and serve with crackers on the side. Add a little warm water if the dip is too thick.

For a smaller portion

Start with a few spoonfuls and some crackers. Beans can be filling, so a smaller portion may be more comfortable.

Notes

Refrigerate in shallow containers within 2 hours, or 1 hour above 90°F / 32°C. Keep at 40°F / 4°C or below for up to 3 days; reheat the portion you need to 165°F / 74°C.
For a cold dip, chill promptly after preparation. The crackers are included in the nutrition estimate.

Download the 50-recipe book (PDF)

Prints ingredients for 2 servings, with nutrition per serving.

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