Miso White Bean Dip (vegan, gluten free, oil free)
Jun 27, 2020 • Updated Jun 20, 2023
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Gut healthy Miso White Bean Dip!
This Miso White Bean Dip is easy to make, nutritious and delicious. It’s gut healthy, packed with both prebiotic and probiotic ingredients, with bold flavour. Great for enjoying with veggies, chips, or spread on wraps–the possibilities are endless! The best part is you only need 6 ingredients and about 10 minutes to make this dish from start to finish.
I created this recipe because I’ve been on a bean kick lately and I’ve been making beans at home nonstop. This was a great way to use up the inevitable leftover beans from another recipe and I realized after developing it that it’s perfect fuel for the gut. Beans are high in fiber, making them a prebiotic food, while miso paste is a probiotic food. Together, they’re a match made in heaven, as prebiotic ingredients are like food for friendly bacteria in the gut. I love adding miso to recipes not only for the health benefits but also for the deep umami flavour, and it shines in this recipe!
This recipe is vegan, gluten free, refined sugar free and oil free*.
What’s in this Miso White Bean Dip?
- Beans
- White miso paste
- Tahini
- Garlic
- Lemon juice
- Filtered water
Secrets to success
I like to use white bean varietals because they’re quite soft and easy to work with when creating a dip. I’ve also made this recipe using home cooked cranberry beans, but you can opt for any canned white bean for convenience. Cannellini, navy and pinto beans are great to use.
Miso paste is quite salty for me, so I generally don’t add additional salt, however you can absolutely season with salt and pepper to taste after the initial blend. Make this dip the way you like it!
If you like this recipe, try…
- Basic Vegan Beans
- Miso Sweet Potato Dip
- Miso Mushroom Ramen
- White Bean Kale Salad
- Green Garden Burger Patties
If you try this recipe out, tag me on Instagram @veggiekins so I can see your delicious re-creations and feature them! As always, I love when you share your reviews in the comments below, and if you make any fun substitutions, let me know how it worked out below too.
Miso White Bean Dip (vegan, gluten free, oil free)
Ingredients
- 15 oz cooked beans
- 2 tbsp tahini
- 1/2-1 tbsp miso start with 1/2 and add more if you enjoy miso flavour
- 2 garlic cloves
- 2 tbsp cold water
- juice of 1/2 a lemon
- togarashi to taste optional
- sesame oil to top optional
- additional spices + salt and pepper
Instructions
- In a food processor, add all ingredients and process until smooth, scraping down sides of the unit if needed. Add additional water by the tablespoon if necessary.
- Garnish with togarashi, scallions and/or sesame oil as desired.
Nutrition information is automatically calculated, so should only be used as an approximation.
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