This dip blends soft white beans with olive oil and histamine-friendly flavorings for a creamy, allergen-conscious snack. It’s free from citrus and pepper, and uses garlic-infused olive oil to avoid common triggers. Enjoy with veggie sticks, rice crackers, or use as a spread for wraps.

Ingredients Needed:

1½ cups cooked cannellini beans: freshly cooked or well-rinsed from BPA-free can.
2 tbsp extra-virgin olive oil: cold-pressed.
1 tbsp apple cider vinegar or ¼ tsp ascorbic acid: replaces citrus.
1 tbsp garlic-infused olive oil: low-trigger flavor.
½ tsp sea salt: enhances taste.
2 to 4 tbsp water: for thinning.
Optional herbs:
- 2 tbsp fresh basil or 2 tsp fresh rosemary: chopped for flavor.

How To Make Low Histamine White Bean Dip:

Blend Base Ingredients: Add beans, olive oil, vinegar, garlic oil, and salt to a food processor. Pulse until combined.

Adjust Texture: Slowly add water while blending until smooth and creamy.

Add Herbs: Blend in basil or rosemary if using. Pulse just to mix.

Serve: Spoon into a bowl and enjoy with fresh-cut veggies or rice crackers.

Recipe Tips:

Use freshly cooked beans if possible.
Skip citrus—use vinegar or ascorbic acid for tang.
Garlic-infused oil gives flavor without triggering histamine.
Fresh herbs brighten the flavor safely.

How to Store & Reheat:

Room Temperature: Use within 2 hours.
Fridge: Store in sealed container for up to 3 days.
Freezer: Not recommended—texture will change.

Nutrition Facts (Approx. per serving):

Calories: 140
Sodium: 240 mg
Protein: 5 g
Fat: 7 g
Carbs: 14 g
Fibre: 4 g
Sugar: 0.5 g

FAQs:

Are white beans low histamine?
Yes, when freshly cooked or properly rinsed from a safe can, they are gentle on digestion.

Can I use lemon juice in this dip?
No, lemon is high in histamine. Use apple cider vinegar or ascorbic acid instead.

Is raw garlic okay on a low histamine diet?
No, but garlic-infused olive oil is a safe, low-trigger substitute.

Can I use black pepper in low histamine dips?
Black pepper may be irritating—better to use herbs like basil or rosemary instead.

How do I serve this dip?
Serve with veggie sticks, rice crackers, or spread on low histamine wraps.

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