Kale, Lemon, and White Bean Dip Recipe

April 11, 2013 Posted By: Charmaine Broughton

Tempted by sugary staff room treats and/or a caffeine “fix” come 3 pm?

As runners, our afternoon snack choices play an important part in our training. Indulging in mid-afternoon sweet treats may be satisfying going down, BUT will leave you lethargic come 5pm and in most cases, unmotivated to get in a scheduled evening track workout.

Planning and packing snacks is a simple way to save you money, and fuel you for your after work sweat.

The following recipe is SUPER easy to prepare (and CHEAP), and makes a tasty mid-afternoon snack served with pita wedges and veggie sticks. It is also great for your children’s lunches too!


1 can (540 mL/ 19 oz) white kidney beans, drained and rinsed
2 cups (500 mL) packed baby kale leaves OR finely chopped kale (white stem removed)
2 tsp (10 mL) finely grated lemon zest
1 tsp (5 mL) minced fresh garlic
1/2 tsp (2 mL) cracked fresh pepper
1/4 tsp (1 mL) salt
2 tbsp (30 mL) lemon juice
1/4 cup (60 mL) olive oil
Whole grain crackers or whole wheat pita wedges and Crudités (veggie sticks)


Place kidney beans and kale in a food processor fitted with a metal blade. Pulse until very well combined, scraping down sides of bowl when needed. Add lemon zest, garlic, pepper and salt. With motor running, drizzle in lemon juice and oil. Pulse until very well combined. Place in an air tight container for up to 3 days. To serve: Place dip in small snack size containers and enjoy with crackers and veggie sticks.

Other uses for this tasty dip:

Instead of meat, slather a layer of dip on your bread and load up with veggies for a delicious vegan sandwich.
Use as a “sauce” for grilled beef, chicken or salmon.
For a spicier “dip”, add 1 tsp (5 mL) finely chopped chipotle peppers.

Founder of Marathonmom.ca, Charmaine Broughton-Dunn has transformed her life from an overweight mother of two; to a marathon runner, triathlete and most importantly healthy wife and mother. Charmaine is a trained chef and food writer for a number of national publications including; Running Room Magazine. Charmaine is a sought after running coach and has proudly lead
many women to their FIRST finish line.

Charmaine will be contributing Running Healthy Recipes on the Mizuno Run Club Site, so be sure to check back regularly for this new feature to the site to see delicious recipes that will keep you fit and full!

You can also keep posted on what Charmaine is up to at MarathonMom on Facebook and follow her on Twitter: @runnercharb

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