Avocado & White Bean Dip

The holidays are upon us (how did that happen)? and that can mean a lot of parties and entertaining, which usually involves a lot of appetizers. My recipe this week is a healthier option for a dip that is easy to make and really economical. It doesn’t include cheese like a lot of dips, which helps if you’re watching calories. Finally, it’s vegan, which is a great option to include for guests.

The main ingredients, avocado and white beans, are on sale this week at No Frills for ridiculously low prices, .88 cents for avocado and .77 cents for beans. You will need a food processor for this recipe. If you don’t have one, they can often be found at the thrift stores, or new ones are available for a reasonable price at the Proctor-Silex outlet on McFarland Dr. in Picton.

When cooking with Avocado, it is important that they are ripe. If you’re new to using them, the link below shares some tips for determining when they are ready to use.


To roast the Jalapeño, slice it in half, remove seeds and place cut side down on a baking sheet.  Place under the broiler for a few minutes until the skin starts to bubble and char. Wear gloves when handling the Jalapeño or your hands will burn for a week. This is the voice of experience speaking folks!

Here’s how to make it…


1 can white kidney beans (cannellini), drained & rinsed

1 large or 2 small avocado, peeled & chopped

1 roasted jalapeño, roasted, seeded & finely chopped

1 Tsp garlic powder

1/2 Tsp cumin

salt to taste

1/4 cup cilantro

juice of 1 small  lime

Add all ingredients to your food processor and process until smooth. Taste & adjust seasonings if necessary.

Serve immediately with tortilla chips or pita wedges and raw veggies. Recipe can be doubled.





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