Getting a bit tired of the regular chickpea hummus? Want to try something new that everyone in your family can enjoy? Try this easy vegan, egg-free, dairy-free, nut-free, gluten-free and oil-free recipe for a Coconut-Lima Bean Dip. It gives a refreshingly different spread for your veggies and whole wheat crackers. The recipe can be used with either canned, pre-cooked or frozen lima beans.

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Coconut-Lima Bean Dip
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 

A simple refreshing vegan, egg-free, dairy-free, oil-free, nut-free and gluten-free vegetable or whole wheat cracker spread recipe.

Course: Appetizer, Side Dish, Snack
Cuisine: American
Servings: 3 people
Calories: 196 kcal
Author: @dietitian_mom
Ingredients
  • 9.5 ounces drained canned lima beans [270 g] (about a 398 mL can)
  • 2 tablespoons lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 3 tablespoons roasted unsalted sunflower seeds
  • 1/4 cup to 1/3 cup of cooking liquid (from lima beans)
  • 1 teaspoon tahini
  • 1 tablespoon shredded sweetened coconut flakes (more if desired)
Instructions
  1. After rinsing and draining the canned lima beans well, place them into a pot with 2 cups of water. Cook the beans for about 10 minutes in boiling water before removing them from the water into a separate bowl. Save about 1 cup of the cooking liquid.
  2. Blend all ingredients (except the coconut flakes) together in a food processor.
  3. Add ¼ to 1/3 cup of the cooking liquid while blending until the desired texture is produced (you may use more if needed).

  4. May add more salt, tahini and/or cayenne pepper depending on preference.
  5. Remove the mixture from the food processor into a separate bowl. Sprinkle on top or mix in the shredded coconut flakes for added texture and taste.
Recipe Notes

If you don’t have shredded coconut flakes or don’t like the taste of coconut, you don’t have to add any into the final product.

Nutrition Facts
Coconut-Lima Bean Dip
Amount Per Serving
Calories 196 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Sodium 211mg 9%
Potassium 538mg 15%
Total Carbohydrates 24g 8%
Dietary Fiber 7g 28%
Sugars 4g
Protein 9g 18%
Vitamin A 1.4%
Vitamin C 4.7%
Calcium 2.3%
Iron 15.7%
* Percent Daily Values are based on a 2000 calorie diet.

If you want to save some of this dip for a later date, portion the Coconut-Lima Bean Dip into ice cube tray compartments for freezing, before storing the frozen cubes in a container or zip plastic bag in the freezer. This makes it very convenient later on to take out a portion to thaw and pack into your child’s lunchbox or for fixing into a snack. If you desire, you can omit the salt in the recipe for older infants under a year old that are eating solids.

 

 

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