{Nourish} Chipotle Butternut Squash White Bean Dip

I’ve been making variations of this dip for years. Smoky and slightly sweet, it encapsulates all the feels of this time of year. Plus, I love the fact that this dip is packed with antioxidants thanks to the butternut squash that you might not even know is in there. Perfect for a holiday spread, a football game or soulful snacking, this Chipotle Butternut Squash Dip is definitely worth making!

I have just begun to read through the survey’s so many of you took the time to fill out and I wanted to say a quick thank you!! I was thrilled to see so many responses! I can’t believe a waiting so long to do this. Honestly, I didn’t want to be a nudge but now I realize how eager you all are to tell me more about yourselves. This is priceless information!

I was amazed to learn that nearly 50% of the people that responded are vegetarian/vegan and I want you all to know, I heard you! Look out for more plant-based recipes like this one that even us omnivores will enjoy!

Almost everyone said they want quick and easy and no that most anything that lands on this blog will fit that category because I am right there with you. With that in mind, I am happy to share a few time saving tips for this recipe which I will get to in a minute. For now, let’s talk nutrition!

Health Benefits of Butternut Squash

A member of the gourd family, butternut squash is actually a fruit because it contains seeds. Little fun-fact for you! That beautiful orange color that we also see in sweet potatoes and carrots is a sign that this superfood is rich in caratenoids and antioxidants. Particularly high in beta-carotene, which the body converts to Vitamin A, it boasts anti-cancer properties, promotes heart health and even prevents macular degeneration. Perfect for this time of year, its a grounding food that helps to boost the immune system as  a 1-cup serving, gives you nearly half the recommended daily dose of antioxidant-rich vitamin C. 

Try also: Curried Quinoa with Butternut Squash

curried quinoa butternut suqash

Health Benefits of White Beans

While you could use chickpeas/garbanzo beans or navy beans, I love the creamy texture provided by canellini beans. Rice in fiber, protein and healthy carbohydrates, white beans are a great addition to any plant-centric plate. If your tummy is sensitive to beans like mine is, increase the amount of butternut squash and decrease the quantity of beans in the recipe.

Try Also: Sweet Potato and Butternut Squash Crumble

Sweet Potato Winter Squash and Cranberry Crumble by @KatieCavutoRD

 

Time Saving Swaps

If you don’t have time to roast butternut squash, here are a few time saving tips.

  • Meal Prep Squash at the beginning of the week so you have it to grab for meals as needed. You can even roast some and freeze it!
  • But the pre-chopped butternut squash because let me tell you, it’s a bear to peel.
    • speaking of peeling, if you pre-roast the whole squash (poke a few holes in it) for 10-15 minutes, the skin loosens up a bit so it’s way easier to peel it!
  • Try frozen, defrosted butternuts squash but decrease the oil as it will be a bit more watery. 
  • Use 1/2 cup of canned pumpkin!

A Note on Chipotle Peppers in Adobo

They are SPICY!!  You may want to start with 1/2 a pepper and increase from there once you taste it. You can always add more but you can’t take it away! I drizzles some adobo sauce on the final dip in the picture. If you don’t like spicy – skip it!!

I have yet to find a non-canned version of this product and while I try to avoid cans, we are never going to be perfect.

How to Enjoy this Dip

This dip goes well with dippers like whole grain crackers, pita, apple slices and more. You could even use it as a spread on a sandwich.

  • Have you tried these? Gluten Free and diary free and made with only a few simple, whole food ingredients. This brand makes a variety of awesome products including baked good mixes.

Simply Mills Almond Flour Crackers

 

 

 

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Chiptole Butternut Squash White Bean Dip

Ingredients

  • 1 (15-ounce) can cannellini beans, drained and rinsed
  • 1 cup roasted butternut squash, pumpkin or sweet potato (see notes for cheats)
  • 1 chipotle pepper in adobo sauce (optional to add 1 tablespoon of adobo sauce for more heat)
  • 2 cloves garlic
  • 1-2 tablespoons apple cider vinegar
  • 1 teaspoon cumin
  • 1 tablespoon honey
  • 2-3 tablespoons extra-virgin olive oil
  • salt and pepper to taste
  • Garnish with fresh oregano (or blend 1 tablespoon right in)

Instructions

  • In the bowl of a food processor, combine all of the ingredients to desired consistency. Add extra oil or water to thin as needed.
  • Serve with pita bread, apple slices or any dipper you would like.

Notes

  • To roasted butternut squash, peel, cube and toss with oil, salt and peeper. Baked at 450 for 25-30 minutes or until tender.
  • No time? Try frozen, defrosted butternuts squash, pre-cooked or frozen and defrosted sweet potatoes or canned pumpkin (1/2 cup)
  • Chipotle Peppers are spicy - you may want to start with 1/2 a pepper and increase as desired. You can always add more but you can't take it away!

2 thoughts on “{Nourish} Chipotle Butternut Squash White Bean Dip

  1. Just wondering do you ruse the pumpkin or sweet potato instead of or in addition to the squash? Planning to make this for a party in November can’t wait

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