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!
- 16 oz. cooked garbanzo beans* (chickpeas)
- 16 oz. cooked cannellini beans*
- ¼-1/3 cup dill + more to garnish
- Juice of 1 lemon, about 3-4 tbsp
- 3 cloves roasted garlic
- 2 tbsp chopped chives + more for garnish
- 2 tbsp nutritional yeast
- ¼ tsp salt
- A few dashes of fresh black pepper
- Red pepper flakes (to top)
- 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.
- Run all of the ingredients in a high speed blender until smooth, stopping to mix it when needed. Add water if necessary.