Caramelized Onion White Bean Dip

Sweet onions are caramelized low and slow, bringing out their natural sweetness and beautiful golden color.  Pureed with white beans, this fat-free, dairy-free, creamy spread is a healthy stand-in for typical mayo on sandwiches, Chickpea Flatbread, or even Portobello Burgers.  No one will suspect there's extra protein and fiber in this vegan recipe, and even kids love the Italian flavor.

EASY       Servings: 16   Ready In: 75 minutes

Caramelized Onion White Bean Dip - Healthy, Gluten-Free, Plant-Based, Oil-Free, Vegan Spread Recipe Hor

Caramelized Onion White Bean Dip - Healthy, Gluten-Free, Plant-Based, Oil-Free, Vegan Spread Recipe Hor


2 Sweet Onions
2 sprigs thyme
1/8 tsp salt
2 tsp Balsamic vinegar
1 (15-oz) can Cannellini beans
Dash of black pepper

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Caramelized Onion White Bean Dip

Step-by-Step Photos:


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Use Sweet Onions like Vidalia or Walla Walla for the best flavor

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To Caramelize the onions: Peel the onions.  Thinly slice onions into half-moon shapes. 
Place the onions and thyme in a wide pan, without any oil, over medium-low heat. Add the salt to help draw out the moisture from the onions. 
After about 30 minutes, the onions will start to brown and caramelize. Start stirring at this point, stirring every 7 minutes or so. 
After about an hour, the onions will be golden brown and well-caramelized. Add the balsamic and a couple of tablespoons of water. Use a wooden spoon to scrape up the fond from the bottom of the pan. 

To make the Caramelized Onion Dip: Drain and rinse the beans. Place into a food processor.  Add the caramelized onions. Puree until smooth. If you want a smoother consistency, simply add a tablespoon or two of water. 

Serve and enjoy. 

Chef's Tip: The "fond" refers to the brown bits that get stuck to the bottom of the pan. These are loaded with flavor -- we are fond of the fond! This dip also is a great base for soup. Simply blend with 3 cups of vegetable stock for a Roasted Onion Soup.

You can also make Caramelized Onions in your Slow Cooker:  Add 1/2 cup water, sprinkle with salt, set on low for 8-15 hours.

Yield: 2 cups

Watch the Video:

Caramelization is a classic technique for getting maximum flavor from your food in a naturally healthy way. Traditionally, butter, oil, or other fat is used to caramelize. Chef Katie Simmons will show you how to get delicious golden brown sweetness without any extra fat or sugar.

Nutrition Facts

Serving size: 1/16 of a recipe (about 2 tbsp

Calories 37.21
Calories From Fat (2%) 0.78
% Daily Value
Total Fat 0.09g <1%
Saturated Fat 0.02g <1%
Cholesterol 0mg 0%
Sodium 22.64mg <1%
Potassium 144.45mg 4%
Total Carbohydrates 7.46g 2%
Fiber 1.44g 6%
Sugar 2.23g
Protein 1.97g 4%
Calcium 2.05mg <1%
Iron 23.76mg 132%
Vitamin A 2.35IU <1%
Vitamin C 0mg 0%