Dill & Chive Bean Dip or Spread {oil-free, low-fat} + Why I Avoid Oil

04 Jan Dill & Chive Bean Dip or Spread {oil-free, low-fat} + Why I Avoid Oil

Posted at 18:45h in Appetizers and Sides, Dips Spreads and Sauces, Oil Free, Snack by
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This past Christmas season, a few friends and I put together a Vegan Holiday Potluck here in LA and gathered the community together for an afternoon of good food, friends, and of course, dogs 🙂 I wanted to bring a healthy oil-free option to the potluck, and this is what I came up with.

Chris and I went to the Hollywood Farmer’s Market and came home with among other things, 2 fresh sourdough baguettes + dill & chives, two ingredients we use often on our avocado toasts for breakfast, in salads, and now in our newfound favorite, bean dips! We went to Whole Foods following the farmer’s market to pick up grains and legumes for his One-Pot Chili Spiced Lentils & Rice recipe that he was putting together for the potluck, and when we were browsing the aisle of the market, I was inspired by the array of beans and legumes to make a dip/spread for the baguettes we had purchased.

Why no oil? I get asked this question quite often, and I thought I would share this little bit of a conversation I had in order to provide my view on things.

I do not consume oil, yes, but I never said I do not consume healthy, whole food plant based fats. I am studying clinical nutrition and have an understanding and belief in fats as an essential component to a healthy diet and lifestyle. I aim to consume whole foods, and oil is a refined food. Instead, I consume whole food fats, including avocado, coconut, nuts and seeds. Oil is 100% fat, yet these other sources of fat also include a natural mix of carbohydrates, proteins, vitamins and minerals.

I suggest you look up Dr. Caldwell Esselstyn, he elaborates on these facts and presents studies proving to show that oils damage endothelial cells and cause coronary artery disease overtime. A bit from his site: “NO OIL! Not even olive oil, which goes against a lot of other advice out there about so-called good fats. The reality is that oils are extremely low in terms of nutritive value. They contain no fiber, no minerals and are 100% fat calories. Both the mono unsaturated and saturated fat contained in oils is harmful to the endothelium, the innermost lining of the artery, and that injury is the gateway to vascular disease. It doesn’t matter whether it’s olive oil, corn oil, coconut oil, canola oil, or any other kind. Avoid ALL oil.”

Check out his website, and also this video of a talk he did on oil. I hope this helps!
This recipe is packed with flavor, and it is a nutrient powerhouse! Where do vegans get their protein? Here is where! Chickpeas have 2.4 g per cup, and canellini beans have a whopping 6 g + the nutritional yeast adds a good source of B12 🙂

If you haven’t already tried dill on avocado toasts or in dips or spreads, GET ON IT! I can’t believe I was missing out on it for so long. My mom had dill growing the garden for the longest time and I should have taken advantage of it at the time + dill contains a significant amount of vitamin A and vitamin C.
Make sure you tag me on Instagram @sweetsimplevegan or twitter @sweetsimpleveg and hashtag #sweetsimplevegan if you recreate any of my recipes, I love to see your photos!

Print

Dill & Chive Bean Dip or Spread {oil-free, low-fat}

  • Author:
  • Prep Time: 10 mins
  • Total Time: 10 mins
  • Yield: 6
  • Category: Side
  • Cuisine: Vegan

Ingredients

  • 16 oz. cooked garbanzo beans* (chickpeas)
  • 16 oz. cooked cannellini beans*
  • 1/3 cup dill + more to garnish
  • Juice of 1 lemon, about 3 tbsp
  • 3 cloves roasted garlic
  • 2 tbsp chopped chives + more for garnish
  • 2 tbsp nutritional yeast
  • 1/4 tsp salt
  • A few dashes of fresh black pepper
  • Red pepper flakes (to top)

Instructions

  1. Preheat oven to 400F and place the garlic on a lined baking sheet for 8 mins, or until golden. In , the meantime, prepare and place the rest of your ingredients in the blender.
  2. Run all of the ingredients in a high speed blender until smooth, stopping to mix it when needed. Add water if necessary.

Notes

Avoid canned beans and opt for boxed or bagged beans to reduce risk of BPA exposure.

Sources: Vegan Health | Organic Facts

Jasmine Briones
sweetsimplevegan@gmail.com
11 Comments
  • Rajul | Charlotte Veggie
    Posted at 22:01h, 04 January Reply

    I can’t wait to try this spread for snacks and lunch boxes! Thank you for sharing.

  • teri
    Posted at 06:23h, 13 January Reply

    Looks wonderful, surprised that is didn’t have avocado in it,

    • Jasmine Briones
      Posted at 07:47h, 14 January Reply

      Thank you Teri! yes, I was surprised that everyone thought that, but now that I look at it it really does!

  • Elizabeth
    Posted at 16:30h, 14 January Reply

    Just made the dip-delicious! Should have read the comments beforehand as I was baffled as to why mine didn’t turn green…. Will be sure to add some avocado next time! How much would you suggest?

    • Jasmine Briones
      Posted at 16:48h, 14 January Reply

      I used fresh dill, I’m not sure if that was why? I did not include avocado, but maybe adding around 1 full avocado will do the trick. Let me know how it goes!

    • Richard
      Posted at 06:43h, 04 May Reply

      The article suggest going to Dr Esselstyne’s site but has avocado in the recipe. He is clear and says No nuts, seeds or avocado….

      • Jasmine Briones
        Posted at 09:59h, 04 May Reply

        I reference his studies for the purpose of information on oil.

  • Victoria
    Posted at 22:58h, 25 February Reply

    I made this & it was amazing (:

    • Jasmine Briones
      Posted at 08:16h, 26 February Reply

      Hi Victoria! Thanks for sharing, that makes me happy to hear 🙂

  • Ana
    Posted at 06:51h, 10 August Reply

    Hi Jasmine,
    I’m new to your website and youtube channel and I am already in love with both of them 🙂
    I have two questions for you, hope you can clarify me:

    1) I am used to use olive oil and coconut oil but I would like to stop using them.. Is there any kind of replacement needed or, in the recipes that I may find that have them, I just leave it out?

    2) I have a bachelor degree in management and that is the area I’m working on but I am developing a passion for Nutrition. Being Vegan, I’m skeptical on attending the regular courses as they will probably not follow a vegan background. I read that you are studying clinical nutrition. Do you think this is an issue? Or the information given during the course is not “vegan-dependent”?

    Thanks,
    Ana

    • Jasmine Briones
      Posted at 22:00h, 20 October Reply

      Hi Ana! That is a great question. A lot of recipes can simply have oil swapped out for vegetable both or water, but in recipes such as biscuits, croissants etc. would not work well! There is a great post from forks over knives you can check out here: http://www.forksoverknives.com/plant-based-cooking-how-to-cook-without-oil/ . I hope that helps! As a vegan in a conventional program, towards the end when it started getting into specific recommendations it did get challenging. I was too frustrated, but I also realized that what I wanted to be able to get a full understanding of the general assumptions and education concerning nutrition, and see just what is said and how that could be changed. Having a degree in this field is definitely opportunity for credibility and opportunity, and I was also able to connect with various other vegans in the program that I know in the long run can help and support me and vice versa. If you would like to take the course simply for educational purposes and not for a degree/career in the field, I am currently earning a certification in plant based nutrition from eCornell and I would HIGHLY recommend the program. It is 100% plant-based and so helpful in gaining both a full detailed education on as well as confidence in your knowledge of the topic.

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