White Bean Blue Cheese Dressing

GF V NF SF Jan 27, 2025

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This healthy blue cheese dressing uses cannellini beans as a base instead of soybean oil or mayo, making it more like a blue cheese hummus. The beans provide protein and fiber, and avoid all the unnecessary, unhealthy ingredients like seed oils, added sugar, gums, emulsifiers, and artificial flavors. All the funk, without the junk!

- 15.5 oz can (275 g) Cannellini beans, drained and rinsed
- 3 tbsp (45 g) Lemon juice
- 1 tbsp (15 g) Extra virgin olive oil
- 1/2 tsp (3 g) Salt
- 1/2 tsp (1.5 g) Black pepper, ground
- 2 oz (57 g) Blue cheese

1. Drain and rinse a can of beans in a strainer, and add to a food processor. Add in the rest of the ingredients (lemon juice, evoo, salt, pepper, and blue cheese), and blend until smooth

2. I'm using cannellini beans here, but any light colored beans will work, like navy, pinto, or garbanzo (chickpeas)

3. For comparison, the same 2 tbsp (30 g) serving of bottled blue cheese dressing contains:

• 2.5x the calories
• 5x the fat
• No fiber or protein
• No calcium, potassium, or iron
• No folate or vitamin B12

https://www.poormanprotein.com/recipes/blue-cheese-dressing

Description

 This healthy blue cheese dressing uses cannellini beans as a base instead of soybean oil or mayo, making it more like a blue cheese hummus. The beans provide protein and fiber, and avoid all the unnecessary, unhealthy ingredients like seed oils, added sugar, gums, emulsifiers, and artificial flavors. All the funk, without the junk!

Time

Prep Time:

5 minutes

Total Time:

5 minutes

Cost

Total Cost:

Cost per Serving:

$0.14

Ingredients

Serving(s)

15.5 oz can Cannellini beans, drained and rinsed
3 tbsp Lemon juice
1 tbsp Extra virgin olive oil
1/2 tsp Salt
1/2 tsp Black pepper, ground
2 oz Blue cheese

Instructions

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1. Drain and rinse a can of beans in a strainer, and add to a food processor. Add in the rest of the ingredients (lemon juice, evoo, salt, pepper, and blue cheese), and blend until smooth


2. I'm using cannellini beans here, but any light colored beans will work, like navy, pinto, or garbanzo (chickpeas)


3. For comparison, the same 2 tbsp (30 g) serving of bottled blue cheese dressing contains:
   
   • 2.5x the calories
   • 5x the fat
   • No fiber or protein
   • No calcium, potassium, or iron
   • No folate or vitamin B12

Nutrition Facts

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Servings: 13

Serving Size: 2 tbsp (30 g)
Calories: 51

------------------------------------------
Total Fat: 2.5g (3 %)
 Saturated Fat: 1.0g (5 %)
 Polyunsaturated Fat: 0.2g
 Monounsaturated Fat: 1.2g
Cholesterol: 3mg (1 %)
Sodium: 211mg (9 %)
Total Carbohydrate: 4.7g (2 %)
 Fiber: 1.1g (4 %)
 Net Carbs: 3.6g
 Total Sugar: 0.2g
  Added Sugar: 0.0g (0 %)
Protein: 2.5g (5 %)

------------------------------------------
Vitamin B12: 0.05mcg (2 %)
Vitamin D: 0.02mcg (0 %)
------------------------------------------
Calcium: 34mg (3 %)
Iron: 0.41mg (2 %)
Magnesium: 11mg (3 %)
Potassium: 77mg (2 %)

------------------------------------------

Glycemic Index:

29.6

Glycemic Load:

1.0

Sources of Inspiration

https://detoxinista.com/blue-cheese-dressing/#wprm-recipe-container-50493