Blistering scallions under high heat until their outer layers blacken changes them completely, trading sharp raw bite for something sweet and smoky. Blended into cannellini beans with lemon and olive oil, they turn a basic white bean dip into something with actual depth, no tahini or garlic overload required.
Ingredients
- 2 bunches scallions
- 3 tbsp olive oil, divided
- 2 cans (15 oz each) cannellini beans, drained and rinsed
- 2 tbsp lemon juice
- 1 clove garlic
- 1/4 cup cold water, as needed
- 1/2 tsp cumin
- Flaky salt to taste
Instructions
- Heat a dry cast iron skillet over high heat. Toss scallions with 1 tbsp olive oil and char 6 to 8 minutes, turning occasionally, until blistered and blackened in spots.
- Let scallions cool slightly, then roughly chop, reserving a few for garnish.
- In a food processor, blend beans, chopped scallions, lemon juice, garlic, cumin and remaining olive oil until smooth, adding water as needed to loosen.
- Season with salt to taste.
- Spread into a bowl, top with reserved charred scallions and a drizzle of olive oil.
Nutrition Facts (per serving)
| Calories | 150 |
| Total fat | 6g |
| Total carbohydrates | 18g |
| Dietary fiber | 6g |
| Protein | 7g |
| Sodium | 310mg |
Why This Is Good for Your Gut
Cannellini beans are loaded with resistant starch and raffinose oligosaccharides, both of which pass undigested into the colon where they selectively feed Bifidobacterium species. Scallions contribute fructans, a type of prebiotic fiber that has been shown to increase production of short-chain fatty acids when consumed regularly. Beans like these are a great example of the plant-forward eating we discuss in Does a Vegan Diet Improve Gut Health?
Better than hummus, and we're not sorry for saying it. If you disagree, give our Roasted Garlic Hummus a fair shot first.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
