Pumpkin White Bean Dip

This is one of those recipes that surprises people in the best way. Pumpkin and white beans may not be an obvious pairing, but together they create a creamy, comforting dish that feels both nourishing and satisfying without being heavy.

I love recipes like this because they’re built on simple, real ingredients and don’t require perfection or fancy techniques. This mash is a great example of how food can support you — especially during seasons when your body is craving warmth, steadiness, and balance.

Pumpkin brings natural creaminess and antioxidants, white beans add plant-based protein and fiber, and the rosemary and lemon brighten everything up so it doesn’t feel one-note. It’s cozy, flavorful, and versatile enough to work as a side, a spread, or even a dip.

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Why You’ll Love This Recipe

This dish is easy to make, budget-friendly, and incredibly flexible. It comes together quickly, uses pantry staples, and can be served warm or at room temperature. It’s filling without being overwhelming and works well whether you’re cooking for yourself or bringing something nourishing to share.

It’s also a great reminder that balance doesn’t require restriction — it comes from pairing fiber, healthy fats, and flavor in a way that actually satisfies.

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Ingredients

• 1 can (15 oz) pumpkin purée
• 1 can (15 oz) white beans, rinsed and drained
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon fresh rosemary, finely chopped (or 1 teaspoon dried)
• Juice of 1 lemon
• ¼ teaspoon ground cumin
• ¼ teaspoon smoked paprika
• Sea salt and black pepper, to taste
• Pumpkin seeds, for garnish

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Directions

Heat the olive oil in a small skillet over medium heat. Add the garlic and rosemary and sauté briefly, just until fragrant. This step helps mellow the garlic and bring out the rosemary’s flavor without overpowering the dish.

Add the white beans, pumpkin purée, sautéed garlic and rosemary, lemon juice, cumin, smoked paprika, salt, and pepper to a food processor or high-speed blender. Blend until smooth and creamy. If needed, add a tablespoon or two of water to reach your desired consistency.

If you prefer this warm, transfer the mash to a small saucepan and heat gently over low heat, stirring occasionally.

Spoon into a serving bowl and top with pumpkin seeds for crunch.

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How to Serve It

This mash works beautifully:

• As a warm, nourishing side dish
• Spread on toast or crackers
• Served alongside roasted vegetables or protein
• As a creamy dip for raw veggies

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A Gentle Nutrition Note

Meals don’t need to be complicated to be supportive. When you combine fiber, healthy fats, and satisfying flavors, you give your body what it needs to feel steady and nourished. Dishes like this can help reduce decision fatigue and bring more ease into everyday eating.

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This pumpkin white bean mash is comforting, simple, and meant to be enjoyed. It’s food that supports you — not something you have to overthink.

A Final Note

Here at Nutrient Rich Life we believe that variety is the spice of life! We encourage everyone to make all foods fit as much as possible and that includes eating more plants and cooking in a way that adds fun and flavor to your life! 

Hi, I’m Amanda!

Functional weight loss coach, registered dietitian nutritionist and mom of one picky eater with multiple food allergies! I’m a big believer that if you can learn to fish — you can eat for life! So this blog is dedicated to helping you learn to toss out the food myths that result in unnecessary food stress so that you can become a confident, healthy eater!