Cannellini and Chickpea Spread with Equal Bean Ratio
A creamy, protein-rich dip made by blending equal portions of cannellini beans and chickpeas with garlic and lemon. This mediterranean-inspired vegetarian (high protein) ready in about 10 minutes blends drained cannellini beans, drained chickpeas, lemon juice into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 150 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 cup, drained cannellini beans
- 1 cup, drained chickpeas
- 2 tbsp lemon juice
- 1 clove garlic
- 2 tbsp olive oil
- 1/4 tsp salt
- 1/4 tsp cumin
- 2 tbsp water
Instructions
- Step 1: Place 1 cup drained cannellini beans, 1 cup drained chickpeas, 2 tbsp lemon juice, 1 minced garlic clove, 2 tbsp olive oil, 1/4 tsp salt, and 1/4 tsp cumin into a food processor.
- Step 2: Process for 1 minute until the mixture begins to form a paste, then scrape down the sides with a spatula.
- Step 3: With the processor running, slowly drizzle in 2 tbsp water until the dip reaches a smooth, spreadable consistency (about 1 minute).
- Step 4: Transfer to a serving bowl, cover, and refrigerate for at least 30 minutes to allow flavors to meld before serving.
Frequently asked questions
How long does Cannellini and Chickpea Spread with Equal Bean Ratio take to make?
Total time is about 10 minutes (10 min prep + 0 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Cannellini and Chickpea Spread with Equal Bean Ratio?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in Cannellini and Chickpea Spread with Equal Bean Ratio?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Cannellini and Chickpea Spread with Equal Bean Ratio for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Cannellini and Chickpea Spread with Equal Bean Ratio high protein?
Yes — this recipe is tagged high protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
My kids loved this spread on crackers. Easy to make and healthy.
- ★★★★★
This spread is a game-changer. I used it on toast with avocado and it was amazing.
- ★★★★★
Loved it! Perfect for my lunch sandwiches.
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