Cajun White Bean Dip with Veggies

Hello! I hope that all of my friends in Canada and the Northern United States are keeping warm. On the Canadian Prairies today, it’s -40’C (-40’F). Brrrrr! This bloody cold weather has me longing for spring or an impromptu winter getaway. Hmmmm. Alas, since I have no vacation time left until April, I guess the winter getaway is out of the question. So, I will have to find other ways to wait the winter season out. Staying in the kitchen and cooking seems to be a great way to stay warm and be creative. Using ingredients that pack a little heat also seems to help the situation. 

Lately, I’ve been experimenting with adding Cajun seasoning to a variety of dishes including stews, soups, roasted veggies and now this dip in an effort to warm things up a bit around here. And let me tell you, this dip is delicious. I was slightly surprised, as I’ve had bean based dips many times. They’ve all been yummy, but they have started blending together in my mind. The nice sweet, smokiness from the paprika really made this dip a bit different. The lime lightened it up nicely and the cayenne packed a little bit of heat. I enjoyed this dip with raw veggies, but I would imagine it is really nice on a sandwich as a spread too. I highly recommend trying to make your own simple Cajun seasoning. It’s more economical than buying a specialty blend at the store and creating your own allows you to choose how spicy you want the mix.

If you are looking for a healthy appetizer option to serve at your upcoming Super Bowl party, I highly suggest this dip. It’s high fibre + protein and is full of flavour. It’s also a great vegan option! 

Stay warm everyone! xo
  • 1 (19 oz) can of white kidney beans, rinsed and drained
  • juice of one small lime
  • 2 tablespoons of extra-virgin olive oil or canola oil
  • 1/2 tablespoon of Cajun seasoning (recipe to follow)
  • 1 small clove of garlic
  • 1/4 cup of finely chopped red bell pepper
  • 1/4 cup of finely chopped yellow bell pepper
  • raw veggies for dipping (carrots, snap peas, peppers, cauliflower etc)

Cajun Seasoning
  • 1/4 cup of paprika
  • 1/4 cup of dried parsley
  • 1 tablespoon of garlic powder
  • 1 tablespoon of dried oregano
  • 1 tablespoon of dried thyme
  • 1/2 teaspoon of salt
  • 1/4 teaspoon of cayenne pepper

Combine all of the spices + herbs together in a jar. Recipe yields 1/2 cup of seasoning and keeps fresh for about a month. Use cajun spice mix in dips, soups, stews and in marinades.


1. Purée the beans, juice of one small lime, cloves of garlic, oil and Cajun seasoning together in a food processor until creamy and smooth.

2. Transfer dip to a serving bowl and mix in the finely chopped pepper. Sprinkle with a touch of Cajun seasoning. Allow dip to sit for about 15 minutes to allow flavours to meld. Serve with your favourite raw veggies.

Yield: 4 to 6 servings

Source: Bean dip adapted from Whole Foods website; Cajun seasoning from Canadian Living website


  1. says

    Great photo Courtney! As always, it looks delicious. I will put it on my very long list of things to make! Hope you are staying warm-it’s 0 degrees here right now! I don’t know how we ended up with that, hehe!

  2. says

    OMG. I can’t even handle that. When I lived in Edmonton, we saw cold weather that was similar. I’m glad that now living in Seattle, it never gets colder than 0ºC. Maybe the spice from this dip can warm you a bit ;)

    • says

      I hope so! Otherwise, I’m moving! Seattle sounds like a nice place to live! I could definitely handle a climate that rarely gets colder than 0’C! That sounds tropical right about now! *haha*

  3. says

    i can’t believe how cold it is there! it’s 20 degrees here, and all i can do is complain about the cold. i’m pathetic.

    i love this cajun white bean dip! it’s just in time for mardi gras next month ;) i honestly think dip made from white beans is the creamiest and most delicious(but don’t tell chickpeas i said that).

  4. says

    At least it isn’t snowing here yet! Just this face-numbing cold… Good think there are hot dips like this one to warm us up! I’ll have to give this one a shot. Great recipe Courtney!

  5. says

    Yikes, I don’t think I’d be leaving my house if I were you…which makes the perfect excuse to use up things in your pantry like beans! I love how creamy white bean dip is, and I wouldn’t have thought to add chopped peppers for a bit of texture!

  6. says

    I just could not handle weather that cold. I can’t even fathom it. I hope you’re keeping warm!

    I love how creamy this dip looks- and the seasoning on top looks so delicious! Yum!


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