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Allergy Safe Recipes

Veggie & Bean Dip Jars

VeggieStuffedBeanDipJars121 cropPhoto credit: Andrew Grinton

by Christina Frantzis

Light, refreshing and portable, these kid-friendly, individual dip jars are the perfect accompaniment to the fresh crush of bright vegetables. Experiment by trying your favorite summer produce with the dip.

Makes: 4-6 servings
Free of: gluten and all top allergens.

Bean Dip

  • 1 19 oz can (540 g) cannellini beans, drained and rinsed
  • 1 6 oz jar (170 g) artichoke hearts, drained
  • 1 green onion, coarsely chopped
  • 3 tbsp  lemon juice
  • 3 tbsp extra virgin olive oil
  • 1 tsp salt
  • 1 1/2 tbsp tarragon
  • 3 tbsp parsley


  • 6 mini cucumbers, quartered
  • 1 radish bunch, removed from stem and quartered
  • 1 bunch small carrots, stems removed


  1. Thoroughly clean and dry the insides of 4-6 glass jars (1-cup size). Set aside.
  2. Place cannellini beans in food processor with artichokes, green onion, lemon juice, oil and salt and process until smooth.
  3. Add tarragon and parsley, and pulse until finely copped and evenly dispersed through dip.
  4. Evenly divide dip among jars. Fill jars with cucumber spears, carrots and radish wedges.
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