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    Home » Recipes » Snacks

    Caramelized Onion White Bean Dip

    Published: May 9, 2018 / Modified: Jul 1, 2021 by Lizzie Streit, MS, RDN / This post may contain affiliate links / Leave a Comment

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    Caramelized Onion White Bean Dip
    Caramelized Onion White Bean Dip
    Caramelized Onion White Bean Dip

    A healthy caramelized onion dip using protein-packed white beans for extra creaminess! This vegan dip pairs well with freshly cut veggies and tortilla chips.

    Caramelized Onion White Bean Dip

    Sure, veggies go great with dip. But guess what? They also taste great when they’re actually part of the dip. I know this from maaaannnyyy years of trying different kinds of hummus that are made with vegetables.

    I’m always “that girl” who orders the hummus plate on the menu when I go out to eat. I could probably eat an entire meal made up of different dips. In fact, I’ve had something like this at the Greek restaurant down the street…whipped feta and baba ghanoush, anyone?! Mmmm…

    Caramelized Onion White Bean Dip

    This Caramelized Onion White Bean Dip is one of the BEST dips I’ve made to date. Hear me out. Caramelized onions are simply delicious. And white beans make the creamiest dips. So put together, they are a match made in heaven.

    Sure, it may take a little while to get the onions all caramelized and everything, but the final product is so worth it! Once the onions are ready, the dip comes together in no time at all.

    PS – if you LOVE caramelized onions, you will also like my Vegetarian French Onion Soup and Whole Roasted Onions :-)!

    Caramelized Onion White Bean Dip

    Warning: your kitchen will smell absolutely incredible while preparing this recipe ;-). Serve with tortilla chips, cut up veggies, or even fruit for a tasty snack! This dip is gluten free and vegan with a plant-based creaminess.

    For other dips featuring vegetables, be sure to check out:

    • Roasted Turnip Hummus
    • Roasted Parsnip Guacamole
    • Swiss Chard Stem and Beet Tahini Dip

    📖 Recipe

    Caramelized Onion White Bean Dip

    Caramelized Onion White Bean Dip

    This delicious dip has the sweet flavor of caramelized onions and a creamy texture from white beans. Serve with veggies, fruit, and tortilla or pita chips.
    5 from 10 votes
    Print Pin Rate Save Saved!
    Prep Time: 5 minutes mins
    Cook Time: 40 minutes mins
    Total Time: 45 minutes mins
    Servings: 12
    Calories: 103kcal
    Author: Lizzie Streit, MS, RDN

    Ingredients 

    • 3 small sweet onions - thinly sliced
    • 1 15.5 oz can white beans - drained and rinsed
    • ¼ cup olive oil - more to taste
    • 3 tablespoon lemon juice - more to taste
    • 2 tablespoon fresh thyme - chopped
    • 2 cloves garlic - crushed
    • Salt and pepper - to taste
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    Instructions

    • Heat a tablespoon of olive oil in a large skillet over medium heat. Add sliced onions and cook down until slightly tender, about 5 to 7 minutes. Lower heat and cook for 30 to 40 minutes, or until caramelized to your desired taste, stirring occasionally. 
    • Add the caramelized onions, white beans, olive oil, lemon juice, thyme, and garlic to a food processor or blender. Blend until smooth. You may need to add a few more drizzles of olive oil, lemon juice, or water if mixture is took thick. 
    • Transfer dip to a serving bowl. Drizzle with olive oil and add more thyme, salt, and pepper to taste. Serve with veggies, fruit, or chips. Enjoy!

    Nutrition

    Serving: 1serving | Calories: 103kcal | Carbohydrates: 13g | Protein: 3g | Fat: 5g | Saturated Fat: 1g | Sodium: 8mg | Potassium: 245mg | Fiber: 2g | Sugar: 4g | Vitamin A: 55IU | Vitamin C: 7mg | Calcium: 44mg | Iron: 1mg
    Did you make this recipe?Tag @its_a_vegworld_afterall and follow me today!

    Enjoy your Wednesday!

    Lizzie

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    Welcome! I'm Lizzie, a Registered Dietitian and cookbook author who loves vegetables. And I'm here to help you love them too! My easy, veggie-forward recipes will help you get comfortable in the kitchen and celebrate the seasons.

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