(Smashed) Bean Dip


  • 1 can white kidney or cannellini beans (540 mL)
  • 3 Tbsp olive oil
  • 2 Tbsp lemon juice
  • ½ tsp garlic powder
  • ½ tsp salt
  • 1-2 Tbsp sunflower seed butter


  • Measuring cups and spoons
  • Can opener
  • Blender or food processor
  • Spatula
  • Serving bowl

Prep time:


Cook time:


Recipe submitted by:

Joel and Nicole

Recipe attribution:

Joel and Nicole

  1. Drain beans and add to blender or food processor.
  2. Add remaining ingredients.
  3. Blend until smooth.
  4. Scoop into serving bowl.
  5. Offer pita triangles or raw vegetables for dipping.

Optional directions (if you don’t have a blender or food processor)

  1. Add drained beans to a large, re-sealable bag, then seal.
  2. Use a rolling pin or a water bottle to smash the beans.
  3. Add remaining ingredients to bean mixture, re-seal bag, and squish bag to finish mixing before scooping into serving bowl*.

*Note: The mixture will not be as smooth as the blender method, but it is a fun activity that provides kids with more hands-on practice in the kitchen.