White Bean Dip with Lemon Balm and Parsley
Summer is the time of fresh herbs. When I found out that a huge lemon balm plant had appeared in my front yard, I knew I had to put it to good use. A little bit of fresh lemon balm, fresh parsley, and freshly harvested garlic scapes work together to create a wonderfully complex flavor. The base of this dip is two simple cans of white beans. Add in the fresh herbs, some salt and pepper, a splash of lemon juice, and voila! You have a delicious treat that’s perfect for dipping your favorite veggies or gluten-free chips.
This dip is so good that it was gone the same night I made it. Luckily enough, it’s so simple to make that whipping up a second batch wasn’t a problem at all! If you have a food processor handy, all you have to do is add in all of the ingredients together and process them. That’s it! I’ve listed the amount of each ingredient I used in my dip, but feel free to play around with them all until you reach the taste you desire.
The addition of the lemon balm not only adds a nice, fresh flavor, but also adds a healthy dose of antioxidants, anti-inflammatories, and immune system boosting vitamins and minerals. The fresh parsley is full of vitamins C, B12, K and A, which help strengthen your immune system and keep your nervous system in working order. The garlic scapes help increase levels of oxygen in your bloodstream (helping your body repair important nerves and tissue), are high in antioxidants, and help protect your kidney and liver from oxidative stress. This dip is delicious and nutritious! What more could you want?
This recipe creates approximately 30 2 tbsp servings.
Ingredients:
- 2 cans of white beans (15 oz cans)
- 1/4 cup loosely packed fresh lemon balm leaves
- 1/4 cup loosely packed fresh parsley
- 4 whole garlic scapes
- 2 tbsp lemon juice
- 2 tbsp olive oil
- salt and pepper, to taste
Method:
Over medium heat, heat olive oil in a pan. Once pan is heated, add in your kale, spinach, scallion and garlic scapes.
While above mixture is cooking, whisk together eggs in a small bowl with basil, oregano, salt and pepper.
Once greens have wilted and scallions have begun to brown, remove from heat and cover.
In another pan, add a small amount of oil to cook your eggs over medium heat. Pour in your egg mixture and cover to steam. When eggs are almost completely cooked, add in your greens mixture to one side of the egg. Fold over the other side so that the greens are enclosed within the eggs. Let cook on one side for 30 seconds, then flip and cook on the other side for another 30 seconds.
Nutrition Facts per Serving:
- Calories: 89
- Fat: 1.2g
- Sodium: 4mg
- Potassium: 432mg
- Carbs: 14.7g
- Fiber: 3.6g
- Sugars: 0.5g
- Protein: 5.6g
Download our printable version here
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