How to: Snack Healthy – Roasted Red Pepper and White Bean Dip

My husband is a dip guy.

He pretty much love all sauces, condiments and generally any flavourful product used to moisten his food. He actually refers to himself as a ‘saucy fellow’. DSC_5704

Despite all the home cooking I do, I often find myself in the fresh dip aisle at the grocery store giving in to his dip obsession by picking up something pre-made.  While I try to pick something on the healthy end of the ridiculously large spectrum, I’m never really comfortable with the ingredient lists. That, and I always feel ripped off.

DSC_5625 Each and every time I make a dip at home I’m reminded of how quick, easy and inexpensive it can be.DSC_5633

I also feel better that I’m using simple, whole ingredients with names I can easily pronounce.


Roasting has got to be the best cooking technique ever. I mean, the flavour! Raw garlic becomes something entirely different with its mild and mellow flavour, and bell peppers become as sweet as candy.

DSC_5644 DSC_5649

I roasted a double batch of peppers and garlic for the this recipe.  I’m not even sure what I’ll do with them at this point, but it’s given me a jumping off point to create a flavourful meal later this week.DSC_5654 This dip will absolutely work with jarred roasted peppers too, but if you have the time it’s much less expensive (and more fun!) to do them on your own.DSC_5658From a nutrition standpoint this dip has it all – protein, fibre, heart healthy oils and a load of antioxidants.  From a flavour standpoint, it’s wicked awesome.

Enjoy it with your favourite cracker, flatbread or veggies. Or, just dip your finger right in there and scoop it directly into your mouth like I’ve been doing.


Roasted Red Pepper and White Bean Dip


  • 2 Medium red bell peppers
  • 1 head garlic
  • 1 540 mL can of white kidney beans or cannellini beans (drained and rinsed)
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons extra virgin olive oil
  • 1/2 teaspoon salt


Try adding a little heat with a pinch of cayenne pepper.


1. Pre-heat oven to 375 degrees F.
2. Slice the top end off the head of garlic then wrap it tightlty in aluminum foil.
3. Place bell peppers and garlic on a foil lined baking sheet. Roast for 60 minutes, turning the peppers at the 20 and 40 minutes marks.
4. Allow the peppers to cool enough until they can be handled, about 15-20 minutes. Peel off the skin and remove the seeds.
5. Squeeze the root end of the garlic over a bowl or into a food processor to remove the roasted garlic. Add peppers, beans, lemon juice and salt. Pureed in the food processor or using an immersion blender and drizzle in the olive oil.

3 thoughts on “How to: Snack Healthy – Roasted Red Pepper and White Bean Dip

  1. Pingback: Roasted Red Pepper and White Bean Dip | McMaster Jain Recipes

  2. Hi Erin and Dara,
    Thanks for putting this recipe up. I used this recipe for a potluck get together to celebrate Earth Hour.
    I made the following changes:
    • added in an extra half of a bulb of roasted garlic (love my garlic)
    • added in more lemon juice
    • added in some dried basil
    and I also added in the cayenne pepper that you recommend as without it, it tasted a bit bland. The spread flavours also got better after being refrigerated for a couple for hours. Might experiment next time with adding in some other spices.

    Thanks again for putting up the recipe!

    Lara from Vancouver

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