Looking for a new vegan appetizer that will wow? This dip has a delicious depth of sweet and earthy flavors, made with caramelized onions, roasted garlic, and white miso. It pairs beautifully with sesame rice crackers and microgreens.
On the Ingredients
- Miso is a fermented soybean paste from Japan. It can also be made with barley, rice, or other ingredients. Miso has a mild sweet, salty, earthy flavor that does well with many accompaniments. There are many kinds, but the most common are Shiromiso (white miso), Akamiso (red miso), and Awasemiso (mixed miso). Miso is very healthy, with a good amount of Manganese, vitamin K, Zinc, and copper with smaller amounts of B vitamins, calcium, iron, magnesium, selenium, and phosphorus. It’s high in sodium; however, studies show that it has special compounds that may counteract the potential stomach cancer-causing effects of high-salt foods. In fact, miso may reduce the risk of several cancers, including stomach, as well as lung, colon, and breast cancers. This may be especially true for longer fermented misos, which tend to be darker and more robust in flavor. Miso is also very good for digestion and immune support. (More on the health benefits).
- Butter Beans or lima beans have a nice mild flavor and a creamy texture and are nutritious. They’re high in manganese, copper, magnesium, iron, potassium, thiamin, vitamin C, vitamin B6, and phosphorus. They may help stabilize blood sugar and are low on the glycemic index, unlike many other beans. Lima beans are high in soluble fiber, which has been shown to reduce cholesterol, decrease inflammation, and lower blood pressure levels. Thus, they may improve heart health and are high in antioxidants. (More on health benefits).
Recipe Notes and Substitutions
You can use chickpeas instead of butter beans. If you do though you may need to add a few tbsp of sunflower oil to make it as creamy.
Miso Butter Bean Dip
Looking for a new vegan appetizer that will wow? This dip has a delicious depth of sweet and earthy flavors, made with caramelized onions, roasted garlic, and white miso. It pairs beautifully with sesame rice crackers and microgreens.
Ingredients
15 oz can butter beans
1 head of garlic
1 tbsp sunflower oil
1 large yellow onion (thinly sliced)
2 tbsp white miso
water as needed
salt to taste
Directions
- Preheat the oven to 400°F.
- Cut the garlic head in half crosswise. Drizzle the exposed cloves with a bit of sunflower oil, then wrap both halves in a sheet of aluminum foil.
- Bake for 30-50 minutes, until the cloves are golden brown and soft.
- While the garlic cooks, heat the remaining oil over a medium-low flame in a skillet and add the onion.
- Sauté low and slow for 30-45 minutes until they are soft and sweet. Remove from heat. Let the garlic and onions cool.
- Drain the butter beans using a sieve and rinse them with water. Add the beans, onions, and garlic to the food processor.
- Put the miso in a small bowl and add a little water to thin it. Combine the water and miso into a loose paste using a spoon, fork, or small whisk.
- Add it to the food processor and blitz until smooth. If the dip is too thick, you can add a little water. Taste and salt to preference.
- Serve with a microgreen garnish and rice crackers or with crusty bread or cut veggies.
