Now you can dip without guilt, thanks to our Fermented Cannellini Bean Dip with Homemade Harissa Paste. This savory recipe offers all the great flavors of traditional bean and hummus dips, enhanced by the tangy depth of fermented beans. The unexpected kick of heat adds smokiness, spiciness, and a delightful complexity to every bite.
Fermented beans elevate the flavor profile of your dip and provide a range of health benefits. The fermentation process enriches the beans with probiotics, enhancing gut health and improving digestion. These beneficial bacteria support the immune system and contribute to overall wellness. Additionally, fermented foods are easier to digest compared to their non-fermented counterparts, making this dip a great option for those with sensitive stomachs.
This dip is also rich in nattokinase, an enzyme known for its ability to dissolve fibrin, a protein involved in blood clotting, thus promoting healthy circulation. By improving blood flow and potentially lowering blood pressure, nattokinase may reduce the risk of cardiovascular diseases such as heart attacks and strokes. Additionally, it may help reduce arterial plaque buildup, support healthy cholesterol levels, and enhance overall vascular health, making it a beneficial addition to your diet.
Flavor-wise, fermentation introduces a unique tanginess that complements the smokiness of the harissa paste, creating a complex and satisfying taste experience. The process also enhances the umami notes in the beans, providing depth that traditional dips lack. By incorporating fermented beans, you transform a simple snack into a powerhouse of flavor and nutrition.
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Fermented Beans Recipe
Prep Time: 5 min | Incubation Time: 24 hrs | Yields: 2 cups
+ 1/4 tsp of natto spores (Bacillus subtilis) or 2 tbsp of pre-made natto (as a starter)
In a bowl, combine the beans with the natto spores or pre-made natto, and stir well. Pour the entire mixture into an Instant Pot or yogurt machine. Set the Instant Pot or yogurt machine to the yogurt setting, maintaining a temperature of around 104-115°F (40-46°C) for 24 hours. Once ready, store the fermented beans in an airtight container in the fridge, where they can last for about 1 week.
Note: For future batches, you only need 2 tablespoons of fermented beans from your previous batch. Simply mix the 2 tablespoons into your new batch of beans before fermentation. This helps introduce the microorganisms necessary for developing the flavors and probiotic benefits of fermented beans.
Fermented Cannellini Bean Dip with Homemade Harissa Paste Recipe
Prep Time: 10 min + soaking | Cook Time: 5 min | Yields: 2 1/2 cups
Harissa Paste
+ 4 oz (115 g) dried chiles (mild or hot based on preference)
+ 1 tbsp cumin seeds
+ 2 tsp coriander seeds
+ 1 tsp caraway seeds (optional)
+ 2 tsp smoked paprika
+ 4 garlic cloves, minced (increase to taste if you love garlic)
+ 3-4 sun-dried tomatoes, finely chopped (homemade recipe here)
+ 3 tbsp lemon juice
+ 1 tbsp apple cider vinegar
+ 1 tsp sea salt (adjust to taste)
+ 1/3 cup olive oil
+ 1-2 tbsp honey or maple syrup (optional, for balancing spice and acidity)
+ fresh herbs (such as cilantro or parsley, roughly chopped—optional, for freshness)
Bean Dip
+ 2 cups fermented cannellini beans, lightly mashed (to retain some texture)
+ 1/2 to 1 cup prepared harissa paste (adjust based on spice preference)
To make the harissa paste: Place the dried chiles and sun-dried tomatoes in a bowl, cover with boiling water, and let soak for 20 minutes.
Meanwhile, toast the cumin, caraway, and coriander seeds in a skillet over low-medium heat, stirring occasionally. When the spices are fragrant and start to pop, remove from heat. Grind the spices using a mortar and pestle or a spice/coffee grinder.
Once the chiles and tomatoes are rehydrated, drain them and remove the stems and seeds. Transfer all the ingredients (except the olive oil) to a food processor and blend well.
With the food processor running, slowly drizzle in the olive oil and process until you achieve a smooth paste.
Scoop the paste into a jar and store it in the refrigerator for up to 1-2 weeks. To keep it longer, freeze the harissa paste in small portions for up to 3 to 6 months. Just thaw it in the fridge when needed.
To make the bean dip: In a bowl, lightly mash the 2 cups of fermented beans with a fork or potato masher. Aim for a slightly chunky texture to maintain some integrity in the beans.
Gradually add 1/2 cup of the prepared harissa paste to the mashed beans and mix well to combine.
Taste the dip and add more harissa paste as desired, mixing until you achieve your preferred level of spice and flavor.
Enjoy it with pita, vegetable sticks, or as a spread on sandwiches!
| calories | carbs | fat | protein |
| 47 | 4.1 g | 2.9 g | 1.2 g |
| calories | 47 |
| carbs | 4.1 g |
| fat | 2.9 g |
| protein | 1.2 g |
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