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Navy Bare Beans Dip

This is a super quick recipe that will satisfy your guests with a savory flavor and smooth texture. Serve with flat bread, crostini, chips or cut veggies for a healthy appetizer. Smear on a bagel or sandwich as a spread with added protein and fiber. Navy beans are creamy and mild so the garlic and spices come through.


Navy beans are full of nutrients and fiber. Medical studies show that eating Navy Beans can help promote colon health and aid in colorectal cancer prevention.

Prep time: 10 minutes
Yield: 4 servings


1/3 cup olive oil
1 teaspoon dried oregano
1/2 teaspoons salt (plus more to taste)
1/4 teaspoon pepper (plus more to taste)
1 10-oz bag Navy Bare Beans
1/4 cup loosely packed fresh flat-leaf parsley leaves
2 tablespoons fresh lemon juice (about 1/2 of a lemon)
1 garlic clove


In the bowl of a food processor, add beans, parsley, lemon juice, garlic, salt and pepper. Pulse on and off until the mixture is coarsely chopped. With the machine running, gradually mix the 1/3 cup oil until the mixture is creamy. Season with more salt and pepper to taste.

Transfer to a small bowl and serve with pita toast, crackers, chips, etc. Keep leftovers refrigerated and in a tightly sealed container for freshness. Use within a few days.

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