Tuesday, October 3, 2017

Bean dip with lima beans?

Don't knock it 'till you try it... 

Lima Bean Dip

Serves 8

Total Time:

A lot of people will express horror if you suggest lima beans as a great source of several important B vitamins, folate, and (especially) a filling combination of fiber and protein. 

This is because they had to suffer through bland, overcooked, canned beans in childhood.  Using frozen beans and blending them in this well-seasoned vegetable dip is a revelation of healthy flavor.

You'll surprise people with this.  Even kids.


  • 1 pound lima beans, frozen
  • 3 tablespoons sesame seeds, toasted
  • ¼ cup lemon juice
  • 1 tablespoon extra-virgin olive oil (since this oil is going to contribute flavor and remain uncooked, I would not substitute grapeseed oil or coconut oil. You might want to experiment with a nut oil, if you have one on hand)
  • ¾ teaspoon kosher salt
  • 1 garlic clove, peeled and smashed


  1. Bring a large pot to a boil, add beans, and boil for 10 minutes. Reserve ½ cup cooking liquid and then drain.
  2. Grind toasted sesame seeds in a blender until powdered. Add juice, olive oil, salt, and garlic; blend until smooth. Add beans and cooking liquid, blending until you get your preferred consistency.
  3. Serve with raw vegetables for dipping.

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