Smoky White Bean Dip with Parsley Sauce Recipe

Skip the grocery store lines and make your own hummus at home, featuring beans, parsley and flax seeds.

From "Cooking with Seeds"
February 2016

  • Smoked paprika adds a pop of color to this light dip.
    Photo by Arnold Finkelstein
  • Charlyne Maddox has brilliantly and seamlessly integrated seeds into fabulous, Instagram-ready dishes.
    Cover courtesy Lifelong Books

Total Hands-On Time: 15 min

Yield: 4 servings

From protein-hearty hemp to omega-3-loaded flax, seeds are true nutritional powerhouses. Incorporating seeds into your daily diet is a great way to boost your health without giving up your favorite foods, and in Charlyne Mattox’s Cooking with Seeds (Lifelong Books, 2015), there’s something for every palate. These mouth-watering recipes for breakfasts, lunches, snacks, dinners and desserts use seven super seeds—chia, flax, hemp, poppy, pumpkin, sesame and sunflower—as key ingredients. Whether you have time for a full meal or just a snack, you can easily reap the benefits and the flavor of these little nutrient bombs. See below to learn how to make Smoky White Bean Dip with Parsley Sauce.

You can purchase this book from the Mother Earth Living store: Cooking with Seeds.

This dip is a fresh, homemade take on store-bought hummus that has chopped red pepper and oily herbs in the center. Serve with pita chips and flatbread for dipping or spread on a sandwich with thinly sliced salami, red onion, and crispy lettuce. The dip and sauce can be made up to one day ahead, but don’t top the dip with the sauce until just before serving. And be sure to check the acidity level of the dip and topping before plating. Acid loses some of its oomph as it sits, so if it seems a little bland, stir in a few splashes of vinegar.


• 1 15.5-ounce can cannellini beans, drained and rinsed
• 1/3 cup plus 2 tablespoons olive oil, divided
• 3 teaspoons red wine vinegar, divided
• 1 garlic clove, chopped and divided
• Kosher salt and freshly ground
• black pepper
• 1/2 cup fresh Italian parsley leaves, chopped
• 2 tablespoons chopped roasted almonds
• 2 teaspoons toasted flax seeds, finely ground in a spice grinder
• 1/2 teaspoon smoked paprika


Place the beans, 1⁄3 cup of olive oil, 2 teaspoons of vinegar, and 1/2 of the garlic clove in a food processor. Process until smooth. Season with salt and pepper.

Combine the parsley, almonds, flax seeds, paprika, remaining 2 tablespoons of oil, remaining teaspoon of vinegar, and remaining 1/2 garlic clove in a bowl. Season with salt and pepper.

Serve the dip topped with the parsley sauce.

Tip: The green sauce on top of this dip has one of my favorite spices—smoked paprika. To maintain its freshness, store smoked paprika in the freezer for up to 2 months.

More from Cooking with Seeds:

Chile-Roasted Squash Wedges with Sesame and Pumpkin Seeds Recipe
Cherry Almond Blondies Recipe

Reprinted with permission from Cooking with Seeds written by Charlyne Mattox and published by Lifelong Books, 2015.

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