Healthy Pumpkin Bean Dip

If you love hummus, you'll love this recipe for my pumpkin bean dip, which is a great cannelini bean appetizer.

This is a vegan bean dip that is high in fiber, protein, and is a great white bean and rosemary spread on sandwiches or with pita chips.

If you're looking for other white bean appetizers, you'll love my recipe for rosemary garlic white beans as an easy side dish.

Pumpkin Puree:

Pumpkin puree is the star ingredient and adds a creamy and slightly sweet element to the dip.

Pumpkin is also a rich source of vitamins, including vitamin A and vitamin C, which contribute to its vibrant color and nutritional value.

White Beans (Cannellini Beans):

White beans, specifically cannellini beans, have a mild flavor and a smooth, creamy texture when blended.

They are a great source of plant-based protein and dietary fiber, making the bean dip both filling and nutritious.

Balsamic Vinegar:

Balsamic vinegar adds a tangy and slightly sweet note. It is one of my favorite ingredients and I use it in almost all of my recipes including in this zucchini salad or miso tomato pasta recipe.

Fresh Rosemary:

Fresh rosemary is an aromatic herb that infuses the beans with an earthy and herbaceous flavor.

It adds a touch of freshness and complements the pumpkin and beans beautifully.

Garlic Powder:

I love using garlic powder because it blends easily and does not require as much time since you do not need to chop fresh garlic.

Feel free to use fresh garlic, if you have it on hand and would like to use it.

Water:

Water is used to adjust the consistency. It helps achieve a smooth and creamy texture, making it easier to dip and spread.

If you want a thinner and runnier dip, add more water. If you want a thicker spread, add less water.

You can also use vegetable or chicken broth to add more flavor.

White Beans (Cannellini Beans):

If you don't have cannellini beans, you can use great northern beans, chickpeas (garbanzo beans), or navy beans as a substitute.

Balsamic Vinegar:

If you don't have lemon juice can replace balsamic vinegar. It provides a fresh and tangy flavor.

Fresh Rosemary:

You can use dried rosemary and other herbs of choice including sage, oregano, or thyme.

Remember to use about one-third of the amount specified for fresh rosemary, as dried herbs are more potent.

Garlic Powder:

If you prefer the flavor of fresh garlic, you can use 1-2 cloves of minced garlic. Adjust the quantity to your taste.

Variations:

Spread on Toast:

Spread the cannelini bean dip on whole-grain toast with tomatoes or toasted baguette slices for a nutritious and flavorful breakfast or snack.

Dip with Veggies:

Serve as a dip for fresh vegetables like carrot sticks, cucumber slices, bell pepper strips, or cherry tomatoes.

Sandwich or Wrap Spread:

Add a dollop of the white bean spread to sandwiches or wraps for added creaminess.

Salad Dressing:

Thin the dip with a bit of water and use it as a dressing for salads.

Pasta Sauce:

Thin the dip with a bit of pasta cooking water and toss it with cooked pasta for a creamy and unique pasta salad.

Yes, you can absolutely prepare White Bean Pumpkin dip ahead of time, especially if you're planning for a gathering or want to make this ahead of time for the week ahead.

If you need to make a larger batch, you can easily double or triple the recipe to accommodate a larger crowd or for meal prep throughout the week.

This white bean dip can be stored in the refrigerator for up to 3-4 days.

Freezing hummus and other bean dips is possible but the texture may change slightly after freezing and thawing.

The hummus may become a bit grainier or watery compared to its original creamy consistency.

However, if you don't mind these potential texture changes, freezing can be an option.

Print Recipe

Pumpkin White Bean Dip

Looking for a delicious dip recipe? Try this pumpkin white bean rosemary dip! It's easy to make and perfect for parties or snacking. To make it, simply blend together canned pumpkin, white beans, balsamic vinegar, rosemary, water. Season with salt and pepper to taste. Serve with your favorite crackers or vegetables for dipping. This dip is not only tasty, but also packed with protein and fiber from the beans and pumpkin.

Prep Time5 minutes mins

Cook Time0 minutes mins

Course: Appetizer, Side Dish, Snack

Cuisine: American

Keyword: easy toast recipe, gluten free recipes, toast recipes, vegan recipes

Servings: 4 servings

Calories: 113kcal

Author: Wan Na Chun

Equipment

• 1 Food processor

Ingredients

• ½ cup pumpkin puree
• 1 can 15 oz white beans, rinsed and drained
• 1 tablespoon balsamic vinegar
• ½ cup water
• 1 teaspoon fresh rosemary chopped
• ½ teaspoon garlic powder
• ½ teaspoon salt adjust to taste
• ½ tablespoon black pepper adjust to taste

Instructions

• In a food processor or blender, combine all of the ingredients together.
• Process everything in the food processor or blender until the ingredients are well combined and the hummus is smooth. You may need to scrape down the sides of the bowl or blender as needed.
• Taste the hummus and adjust the seasoning if necessary. You can add more salt, pepper, or garlic powder to suit your preferences.

Notes

This hummus can be made ahead and stored in an airtight container in the refrigerator for up to 3-4 days. It can even improve in flavor as the ingredients meld together.
Experiment with the seasoning to suit your taste preferences. You can add a pinch of cayenne pepper for some heat or a squeeze of lemon juice for extra brightness.
If you prefer a thinner consistency, you can add more water, a tablespoon at a time, until it reaches your desired thickness.
Feel free to customize your garnishes with toasted pumpkin seeds, a sprinkle of paprika, or a drizzle of honey for a sweet touch.

Nutrition

Calories: 113kcal | Carbohydrates: 21g | Protein: 7g | Fat: 0.1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.01g | Monounsaturated Fat: 0.02g | Sodium: 531mg | Potassium: 82mg | Fiber: 6g | Sugar: 2g | Vitamin A: 4771IU | Vitamin C: 1mg | Calcium: 14mg | Iron: 1mg

This pumpkin bean dip is the perfect fall snack or appetizer that is easy to make and is the perfect vegan bean dip for toast, pita chips, and veggies.

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